10 Best Calisthenics Pull Exercises for Beginners & Intermediate

What's up, guys?

It's Bas here from Calisthenics Family.

The pull up is probably the first exercise

that comes to mind when you think of calisthenics.

However, there are many other

great pulling exercises that all beginners

and intermediate people should incorporate

into their workout routine.

All of them have different benefits.

For example,

So if you're serious about improving and progressing

in calisthenics,

then definitely watch this video

in which I'll explain

Before I start, let me know in the comments

and make sure you watch this video all the way

to the very end to enter

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So let's get started with the first exercise

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The first exercise are Pull-Ups this exercise

targets the back, biceps and forearms.

Start in a dead hang position.

Place your hands on the pull up

bar with a grip slightly wider

than shoulder width.

Pull your body up and lower yourself

back down with control into a deadhang position.

If the bodyweight pull up is too hard,

you can use resistance bands to make it easier.

The second exercise are chin ups.

This exercise has more emphasis on the biceps

as the hands are more closed.

Hang from a pull up bar with a grip

slightly narrower than shoulder width

and put your hands in a suppinated position.

Pull your body up with your chin above the bar

and lower yourself back down

with control.

To make it easier, you can also use resistance bands.

the third exercise are Australian pullups.

This exercise targets the back and the rear delt

muscles and works your horizontal pulling strength

hang from the bar that's lower to the ground

with your feet on the floor

and pull your body up towards the bar.

To make it easier, you can stand more upright

and to make it harder,

you can bring your feet more forward.

The fourth exercise are scapula pullups.

This exercise targets

the upper back and scapular muscles.

to execute hang from a pull up bar

with straight arms and pull your shoulder

blades down and back without bending your elbows.

Hold this position for a slight moment

and go back to a death hang position.

If this is too challenging,

you can also replicate

this movement on a lower bar in a more

horizontal position.

The fifth exercise are skin the cats.

This exercise targets the shoulders back and core

and is great for improving strength and mobility.

It's a fundamental exercise for

the frontlever.

and backlever.

Start by hanging from a bar,

tuck your knees to your chest,

and then rotate your body through the bar,

lowering yourself down into a inverted hang

and then reversing the movement back

to the starting position.

If this is too hard or too scary

at the beginning, you can do them on a lower bar.

All right.

These five first exercises are the ones

you should master first.

Now let's have a look

at some

The sixth exercise are single arm rows.

This exercise targets the back muscles and rear delts,

and has great emphasis on the romboids,

as it allows for better range of motion.

This unilateral exercise targets one side of the body

at a time, allowing for a greater focus

on muscle imbalances and asymmetries.

to execute place both hands in the middle of the bar,

keep a tight position and slowly release one arm

while keeping your body stable

and your scapula retracted.

From here, pull your chest towards the bar

and lower yourself back down with control

into starting position.

You can make this exercise easier

by standing in a more upright position.

the seventh exercise are

these two exercises focus more on the biceps

with the bar curl, find a lower bar

and place your

hands on the bar shoulder width apart with false grip.

Keep your body tight

while bringing your forehead towards the bar.

The pelican curl is similar to the bar curl, but starts

in the reverse position to perform this exercise.

Hang from a bar with your hands shoulder

width apart and your palms facing towards you,

then pull yourself back towards the bar

while keeping your body

as straight and stable as possible.

the eight exercise are

This exercise targets your back

muscles and work straight arm pulling strength.

It's one of the best exercises to gain strength

for the front lever to perform the exercise.

Start by hanging from a bar

with a overhand grip and your arm straight.

Then tuck your knees up towards your chest

and pull yourself up with straight arms

until your body is parallel to the ground.

Hold this position briefly before

lowering your body back down to the starting position.

If this variation is too hard,

you can try negative tucked frontlever raises.

The ninth exercise are

This exercise targets the back and shoulder

muscles.

This exercise is also great for building strength

for the front lever.

To perform this exercise.

Start an inverted hang position

with your hands gripping a bar, then engage

your shoulder blades and lift your body

up towards the bar while keeping your leg straight.

Hold this position briefly before

lowering yourself back down to the starting position.

lowering yourself back down to the starting position.

The 10th exercise are explosive or high pull ups.

These last two exercises are great for building

explosive power and are fundamental

for learning the muscle up.

Wi th the explosive pullu your goal

is to make a pullup as fast as you can,

whereas with the high pull up,

you try to pull yourself up as high as you can

to perform an explosive pull up, start

and a completely deadhang position

with your hands gripping a pull bar,

then explosively pull your body up

towards the bar until your chin clears

the bar

to perform the high pull up, start

in a hanging position, and find a little momentum

before you pull yourself up as high as possible

until your chest, abs or hips clear the bar

All right.

So these were the ten best pool exercises you can try.

So these were

Remember to start with the basic pull

exercises and gradually progress

to more advanced variations.

Always focus on

to avoid injury and get the most out of each exercise.

We have also implemented

all these pull exercises into the workouts plans

that you can find and start in the calisthenics

family app.

So if you want to

then definitely go check out our plans in the app.

You can download our app and the Google Play

or App Store

and start all level one training programs for free.

Lastly, let's get into

This week we will give away

one set of our calisthenics family resistance bands,

which is a must have for your pull workouts.

So

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video.

And a winner will be right here in the screen.

Congrats.

And don't forget to, like, subscribe

and put

your notifications on

so you don't miss the giveaway winner.

Thanks for watching and we will see you next week.