5 Proven Ways to Do More Pull-Ups for Martial Arts Strength

Pull-ups are one of the best full-body strength exercises – but let’s be honest, they’re tough! Whether you’re just starting or trying to increase your reps, mastering pull-ups can feel like a challenge.

At Phoenix Martial Arts, we understand that upper body strength is essential for martial artists. A strong back, shoulders, and arms can significantly improve your martial arts techniques, striking power, and endurance. If you’ve been struggling with pull-ups, don’t worry—we’ve got your back (literally!).

In this guide, we’ll break down five proven ways to help you do more pull-ups easily so you can build strength, confidence, and martial arts power!

Why Are Pull-Ups So Hard?

Pull-ups work several muscle groups- back, shoulders, arms, and core – all at once. They also require lifting your full body weight, which demands serious relative strength.

Common struggles include:

• Weak grip strength
• Insufficient back and arm strength
• Poor technique
• Too much body weight and not enough strength-to-weight ratio

The good news? With the right strategy, you can improve your pull-ups and start banging out reps like a pro!

1. Strengthen Your Back and Arm Muscles

Pull-ups rely on the latissimus dorsi (lats), biceps, and shoulders to pull your body upward. If these muscles aren’t strong enough, you’ll struggle to complete reps.

Best Exercises to Build Pull-Up Strength:

• Lat Pulldowns – Helps mimic the pull-up motion
• Seated Rows – Build back and arm strength
• Bicep Curls – Strengthens your arms for better pulling power
• Dumbbell Pullovers – Targets the lats and improves flexibility

How to Train:

Perform 3-4 sets of 8-12 reps for each exercise, 3-4 times per week. This will build the necessary muscle strength to improve your pull-ups!

2. Improve Your Grip Strength

Your grip can make or break your pull-up performance. If your forearms fatigue quickly, your body won’t follow.

Best Grip Strengthening Exercises:

• Dead Hangs – Hang from a pull-up bar for 30-60 seconds
• Farmer’s Carries – Hold heavy weights and walk for time
• Wrist Curls & Reverse Wrist Curls – Strengthen the forearms
• Towel Pull-Ups – Wrap a towel over the bar to challenge your grip

How to Train:

Practice dead hangs and grip exercises 3-4 times per week to increase endurance and prevent hand fatigue.

Want more grip and joint health tips? Check out how martial arts keeps your joints healthy and pain-free.

3. Use Assisted Pull-Ups to Build Strength

If you can’t do a full pull-up yet (or you’re stuck at one or two reps), using assistance will help you build up to unassisted pull-ups.

Best Assisted Pull-Up Methods:

• Resistance Bands – Loop a band over the pull-up bar and place your foot inside for extra support
• Assisted Pull-Up Machine – Found in most gyms, this lets you adjust the level of assistance
• Partner Assistance – Have a training partner help lift you slightly

How to Train:

Start with 3 sets of 5-8 assisted reps, gradually reducing the assistance as you get stronger.

4. Train Negative Pull-Ups

Negative pull-ups focus on the lowering phase of the movement, which helps build strength quickly by increasing time under tension.

How to Do Negative Pull-Ups:

• Use a box or jump to get your chin over the bar.
• Slowly lower yourself down for 3-5 seconds.
• Repeat for 5-8 reps.

Why This Works:

Negatives strengthen the same muscles used in pull-ups without needing to lift yourself all the way up.

How to Train:

Perform 3 sets of 5 reps of slow negatives 3-4 times per week.

5. Lose Excess Body Fat

Pull-ups become easier when there’s less body weight to lift. Fat loss improves your strength-to-weight ratio.

Best Strategies for Fat Loss:

• Eat More Protein – Helps build muscle and burn fat
• Reduce Processed Foods – Cut out sugar and junk food
• Stay Active – Martial arts, strength training, and cardio will help
• Drink More Water – Staying hydrated boosts metabolism

At Phoenix Martial Arts, our training sessions help you burn fat, build muscle, and improve overall fitness, making pull-ups easier over time!

Bonus Tips for Faster Progress!

Perfect Your Form: A bad technique can make pull-ups harder. Keep your core tight, shoulders pulled back, and avoid swinging or using momentum.

Train Pull-Ups Frequently: Practice pull-ups 3-4 times per week for maximum progress. Even if you can only do one rep, do multiple sets to improve.

Be Patient and Stay Consistent: Progress takes time! Even one extra rep per week is a win. Stick with your training, and you WILL improve!

Ready to Build Strength and Take Your Training to the Next Level?

💥 Martial arts training at Phoenix Martial Arts is one of the best ways to develop strength, endurance, and athleticism.
💥 Our classes will help you build the upper body power needed for pull-ups while also improving your overall fitness.
💥 Join us today and start your journey toward a stronger, healthier you!

📅 Sign up for a class now!
👊 Train with us and push your limits!