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Intermediate Pull-Up Challenge

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

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

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!

Intermediate Pull-Up Challenge

Download Printable Planner For This Challenge

Exercise Technique:

Mixed Grip Chin-Up

Using a spacing that is just about 1 inch wider than shoulder width, grab a pull-up bar with the palm of one hand facing forward and the palms of the other hand facing towards you. This will be your starting position. Now start to pull yourself up as you exhale. After a second contraction at the top, start to slowly come down as you inhale. Repeat for the recommended amount of repetitions. On the following set, switch grips; so if you had the right hand with the palms facing you and the left one with the palms facing forward, on the next set you will have the palms facing forward for the right hand and facing you for the left.

Click here to view a video demonstration of this exercise.

Normal Grip Pull-Up

Grab the pull-up bar with the palms facing forward. Your hands should be spaced out at a distance equal to your shoulder width. Hang from the bar and imagine pulling your shoulder blades into your back pocket. This is your starting position. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Your torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat this motion for the prescribed amount of repetitions.

Click here to view a video demonstration of this exercise.

Wide-Grip Pull-Up

Exactly the same as a normal-grip pull-up, except hands should be beyond shoulder-width apart.

Click here to view a video demonstration of this exercise.

Side-to-Side Pull-Up

Set-up as if you were going to perform a wide-grip pull-up. Pull yourself towards one hand, and then slowly lower yourself back down. Repeat for the other side.

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