Modified Pull-Up Guide: How to Master Modified Pull-Ups

The modified pull-up is a pull-up variation that requires less upper-body strength than a standard pull-up. When performed properly, modified pull-ups help build strength in your arms, chest, and back muscles, in addition to increasing grip strength and endurance. Perform modified pull-ups by first placing a barbell on a squat rack at roughly waist height. Sit on the floor beneath the barbell and pull yourself up, pausing at the top before lowering back down and repeating for your desired number of repetitions. To work up to a regular pull-up, you can also perform an [assisted pull-up](https://www.masterclass.com/articles/assisted-pull-up-exercise-guide) by attaching a resistance band to a pull-up bar. The resistance band will help remove some of the weight on your arms, helping you pull your body up and slowly lower back down. Modified pull-ups offer several strength-training benefits. 1. __Modified pull-ups work both your lower and upper body__. Modified pull-ups target muscle groups in the upper body, such as the lats, rhomboids, and triceps. In addition, modified pull-ups work muscles in your lower body, such as your hamstrings and glutes. 2. __Modified pull-ups are a versatile workout__. You can modify other pull-up variations—such as modified [negative pull-ups](https://www.masterclass.com/articles/negative-pull-ups)—by performing the same exercise using a racked barbell and seated starting position. 3. __Modified pull-ups prepare you for advanced strength-training exercises__. Not only do modified pull-ups help prepare you to complete a full pull-up, but they also help you build the strength necessary to perform strength-training exercises involving dumbbells and barbells, such as bench presses and [deadlifts](https://www.masterclass.com/articles/deadlift-form-guide). For modified pull-ups, begin by performing 2–3 sets of 6–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout. 1. Set up a barbell on the squat rack at roughly waist height. 2. Sit on the floor with your hips slightly behind the barbell. Your legs should be long with a slight bend in your knees. 3. Grab the barbell with an overhand grip. Your grip should be shoulder-width or slightly wider than shoulder-width apart. Your arms should be long without locking your elbows. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. 4. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position. 5. Initiate the upward movement by simultaneously pulling your shoulder blades down and pulling your elbows towards your body. Continue to pull your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the barbell. Pause at the top of the movement. 6. Begin the downward movement by simultaneously straightening your arms and allowing your shoulder blades to upwardly rotate and move away from your spine. Slowly lower your body back to the starting position. 7. Repeat for your desired number of repetitions. Modified pull-ups and [chin-ups](https://www.masterclass.com/articles/chin-up-guide) are both bodyweight exercises that use a modified pull-up bar or squat rack. However, they use distinctly different hand positions. Modified pull-ups use a pronated grip, which has your palms facing away from you, whereas modified chin-ups use a supinated grip, meaning your palms face toward you as you grip the bar. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. Pull-ups are one of the most effective bodyweight exercises for building upper-body strength. Work up to a full pull-up by practicing modified pull-ups.