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Advanced Pull-Up Challenge

Fitness 28-Day Challenges  The Pull-Up Challenge That Works  Advanced

Difficulty: Muscles Targeted: Equipment:
Advanced Arms (biceps brachii, forearms),
Back (latissimus dorsi, teres major),
Core (rectus abdominis)
Pull-Up Bar
Towel x2

Before embarking on this challenge, it’s important that you familiarise yourself with the challenge rules, and correct exercise technique as explained below.

If you have any questions, feel free to ask them here.

Otherwise, don’t hesitate to get started! Good luck!

Friendly Note: I worked hard to create these challenges exclusively for the Travel Strong Members Area. While I encourage you to do the challenges with your friends, please do not share them on social media sites such as Pinterest, Twitter, Facebook and Instagram. Thanks!

Advanced Pull-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Single Towel Pull-Up

Loop a medium-sized towel around a pull-up bar and firmly grasp both ends of the towel. Allow your arms to hang in a fully extended position. Keeping your shoulders down and away from your ears, pull yourself up until your chin clears the bar. Pause, then slowly lower yourself to the starting position.

Click here to view a video demonstration of this exercise.

Commando Pull-Up

This variation hits the chest as well as the arms and upper back, and you’ll have to engage your entire upper body and core to keep your body from trying to spin around out of position. Take an underhand grip with one hand and an overhand grip with the other. Pull your head to one side of the bar for one rep, and then to the other side of the bar on the next rep. Repeat for the desired number of repetitions. I suggest alternating which hand is over/under each set to avoid any muscle imbalances, being sure to perform an even number of sets. Try commando pull ups on a thick bar to really fry your grip.

Click here to view a video demonstration of this exercise.

Double Towel Pull-Up

Hang two towels from the bar, spaced shoulder width apart, and grab each towel with one hand. Then perform standard pull ups while gripping them. This is a slightly more advanced exercise, as you’ll have to grip the whole towel (both sides) in each hand, as opposed to just one side in each hand when performing single towel pulls.

Click here to view a video demonstration of this exercise.

Self-Assisted Chin-Up

Set-up as if you were going to perform a regular chin-up, except this time grab onto the wrist of your opposite arm. Keeping your core and glutes tight, and elbow close to the body, pull yourself up to the bar using one hand.

Click here to view a video demonstration of this exercise.

Ready For The Next Challenge?

Difficulty: Intermediate

Do as many rounds as pretty (AMRAP) of this circuit in 10 minutes. Take breaks as needed (but try to take them at the end of a round).

Click here to view: the workout | downloadable PDF