Modified Pull Ups for Back and Biceps

The fact that only about 15% of the population can do pull-ups is a big reason why you should do modified pull-ups to strengthen your back and biceps. Think of modified pull-ups like pushups on your knees – you’re ‘off-loading’ a percentage of your body weight by keeping your feet on the ground. This makes that impossible pullup exercise possible!.

From a sports medicine perspective, I like modified pull-ups because it also works the muscle of your upper back, which free standing pullups doesn’t address as much. This is important when you consider most upper back pain is a result of muscle imbalance and too many people are walking around with tight pec muscles from over use.

Start out with a bar that sits about 30 inches off the ground, with your feet flat on the ground, pull your chest up to the bar. By keeping your feet off the ground it now makes it possible for almost every man and woman to do pull-ups. So don’t neglect half your upper body because you can’t do pullups – give modified pullups a try.

You’ll see a lot of people doing modified pullups at the gym on a Smith machine or squat rack. If you train at home, you can attach your pullup bar to about 30 inches off the ground or place a broom handle between two chairs…be careful with this one. I’m partial to the Work Horse Fitness Trainer.

Dr. Len Lopez, President, Work Horse Fitness

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