11/09/2026
PULL-UP STEP BY STEP EXERCISE
•DEAD HANG — Foundation
How to do it:
- Grip bar slightly wider than shoulders, palms facing forward
- Jump up, hang fully straight — arms straight, shoulders relaxed away from ears
- Legs straight or crossed, body still — no swinging
- Hold 45–60 sec → rest 60 sec → repeat 2–4 sets
Benefits for swimmers:
- Decompresses spine, eases back tightness from training
- Opens shoulders — fixes rounded posture from strokes
- Builds grip & forearm endurance → better catch & pull in water
- Trains body control in full extension
•SCAPULA PULL-UP — First Movement
How to do it:
- Start in dead hang, arms still fully straight
- Pull shoulders DOWN and BACK — like tucking shoulder blades into back pockets
- Chest lifts slightly, elbows stay straight
- Hold 2 sec → lower slowly back to full hang
- 2 sets × 8–10 reps → rest 45 sec
Benefits for swimmers:
- Activates lats & upper back — the exact muscles for swimming power
- Strengthens scapular stability → cleaner, stronger stroke entry
- Teaches “pull from the back” not just arm muscles
- Protects shoulders from injury
•ASSISTED PULL-UP — Build Full Motion
How to do it:
- Use resistance band looped over bar, place one foot or knee in it
- Grip wider than shoulders, hang straight
- Pull chest to bar → lead with chest, not chin
- Lower SLOWLY — take 3 sec to go down
- 2 sets × 4–6 reps → rest 60 sec
- Use lighter band as you get stronger
Benefits for swimmers:
- Builds full pull pattern — matches water pulling motion
- Band helps you complete reps without breaking form
- Builds pulling endurance
- Gradually trains muscles to handle your full body weight
•REGULAR PULL-UP — Full Strength
How to do it:
- No band — dead hang start, arms straight
- Pull down shoulders first → then pull chest to bar
- Keep body tight, legs together, NO swinging
- Lower slowly to full extension — don’t drop
- 2 sets × as many good-form reps as possible → rest 90 sec
Benefits for swimmers:
- Maximum pulling power → faster catch & drive through water
- Strong lats = more distance per stroke, less fatigue
- Core stays tight whole time → better body line in all strokes
- Builds the explosive strength for 50Fr & 50Fly bursts
