10 Best Exercises to Build Pull-Up Strength (Without Bands or Negatives)
Getting stronger at pull-ups doesn’t mean just doing more of them. The pull-up is a compound movement that demands scapular control, lat strength, core stability, and grip — and the right accessory work can accelerate your progress.
Here are 10 exercises that will build the strength you need to improve your pull-ups, without relying on bands or eccentric-only reps:
1. Scapular Pull-Ups
These train the first and most overlooked phase of the pull-up — scapular depression and control.
How: Hang from the pull-up bar and, without bending your elbows, pull your shoulder blades down and together. Hold briefly at the top before lowering with control.
2. Ring Rows
A horizontal pulling staple. Ring rows develop upper-back and lat strength with scalable difficulty depending on your angle.
How: Keep your body tight in a straight line. Pull your chest to the rings and control the descent.
3. Chest-Supported Rows
This isolates the lats and upper back without letting your lower back or momentum take over.
How: Lie face down on an incline bench. Row dumbbells up toward your hips, squeeze your shoulder blades, and lower slowly.
4. Seal Rows
Seal rows are strict by design — no swinging, no cheating. They help reinforce scapular retraction and mid-back development.
How: Lie on a flat bench set up so your arms hang freely. Pull the barbell or dumbbells toward your lower chest with control.
5. Isometric Pull-Up Holds
These build positional strength and endurance, especially at the most difficult points of the pull-up.
How: Hold yourself at the top of the pull-up (chin over the bar) or at 90 degrees. Maintain tension and build up to 20–30 seconds.
6. Dumbbell Bent-Over Rows
A classic. These target your lats, traps, and rear delts, and help build unilateral strength.
How: Hinge at the hips with a flat back. Row the dumbbells toward your ribs and squeeze your back at the top.
7. Lat Pulldowns (Neutral or Supinated Grip)
These allow you to build vertical pulling strength in a controlled environment, ideal for increasing volume safely.
Pro Tip: Focus on pulling through the elbows and controlling both the up and down phase. Don’t rush the movement.
8. Hollow Body Holds
Core strength is essential for strict and kipping pull-ups. Hollow holds teach you to maintain body tension under fatigue.
How: Lie on your back, press your lower back into the ground, extend your arms and legs, and hold. Scale by bringing knees in if needed.
9. Barbell or Dumbbell Curls
Your arms matter. Stronger biceps mean stronger elbow flexion under load.
How: Keep your elbows close to your body and avoid swinging. Focus on a controlled tempo and full range of motion.
10. Tempo Pull-Ups (As Far As You Can Go)
Even if you can only do 1–2 reps, adding tempo makes every rep more effective by increasing time under tension.
Try: 3 seconds up, 1-second hold at the top, 3 seconds down. If you can’t do a full pull-up yet, try this through the range you can control.
Final Thoughts
Building pull-up strength takes time, consistency, and smart training. If you want to move the needle, don’t just “do more pull-ups” — target the muscles and patterns that support the movement.
Want a structured 8-week progression that incorporates these exercises? Grab our Pull-Up Program here.
Want a free pullup guide? Check it out HERE
