Let’s Talk Supplementary Exercises!
Is it feeling like time for a change of scenery after the repetition of Grease the Groove and full extension /Touching Grass set practice yet? Don’t worry, those core principles are here to stay, but we can mix things up to keep boredom at bay.
If you’re working on pull-ups, you’re in luck because so is SoS! I’ve curated a YouTube playlist of excellent supplementary exercises targeting your back, lats, chest, and shoulders. This is especially useful for those without easy access to a pull-up bar who’ve been going out of their way for Grease the Groove practice.
Don’t forget to Subscribe to our YT channel if you find the playlist handy!
Yes, you may have dreamed of abandoning this whole pull-up plan, and now we can
but it’s tactical! Let’s see how much progress we can make on our pull-ups without doing any for a week. Do you think you can resist the temptation? It’s okay if you want to go for extra credit and keep up your regular pull-up sets too. If you prefer to abandon them for this week, you’re allowed! We’re still progressing—just don’t tell the pull-up bar we’re cheating on it.
Pull-ups require a lot of energy, and often specific weak points hold you back. The smart move is to be economical with your energy.
Identify which part of the pull-up is your weakest point and focus on that. Hit half reps, staying in the range of motion where you struggle most, or find a supplementary exercise that works the same muscles. Restart your Grease the Groove habit with these new exercises. You can switch up the exercise daily or focus on one or two that target the muscles you need to work on most. Experiment and see what works best for you. Come chat in the forum and let us know what you’re trying and how it’s working!
Here are 10 suitable supplementary exercises for home workouts (with dumbbells or a barbell):
- Bent Over Rows – Great for targeting the upper back and lats.
- Dumbbell Pullover – Excellent for working the chest and lats.
- Dumbbell Rows – Perfect for isolating each side of your back.
- Lat Pulldowns (with resistance bands) – Mimics the pull-up motion.
- Shoulder Press – Builds shoulder strength, supporting pull-up stability.
- Chest Flyes – Enhances chest muscles, aiding overall upper body strength.
- Deadlifts – Engages the entire posterior chain, including the back.
- Dumbbell Shrugs – Targets the traps, which support shoulder and back strength.
- Reverse Flyes – Focuses on the rear delts and upper back.
- Push-Ups – Strengthens the chest, shoulders, and triceps, contributing to overall pull-up power.
Not sure which to try? – Here’s our Top 3 from the list:
Here are the three exercises from the list that are particularly effective for pull-up improvement:
- Bent Over Rows: This exercise targets the upper back and lats, which are crucial for pull-up strength. By strengthening these muscles, you’ll improve your ability to pull yourself up.
- Lat Pulldowns (with resistance bands): This exercise closely mimics the pull-up motion and directly targets the lats. It helps build the necessary strength and muscle memory for performing pull-ups.
- Dumbbell Pullover: This exercise works the chest and lats, providing a good stretch and strengthening the muscles used in the initial pull-up phase.
Incorporating these exercises into your routine will help build the strength and endurance needed to improve your pull-up performance.
Let’s make this week exciting and productive. Keep pushing forward, and don’t hesitate to share your experiences and progress in the forum. We’re in this together!