The Rope Pull Up
No ropes at your gym? No problem. Just make sure that you sometimes do pulldowns one arm at a time, and superset them with standard chins and pull-ups. If possible, use a thick bar to help with grip strength.
THE ROPE PULL-UP
• Attach two ropes to an overhead bar and grasp one in each hand.
• Stand equidistant between the ropes with your arms extended and your feet flat on the floor.
• Pull on the ropes and flex your lats to lift your feet off the floor. Pause with your arms still mostly extended before powerfully pulling yourself up as high as possible.
• Hold for a brief count, then slowly lower yourself back to the start. Repeat as many times as you can.
• If this move is too difficult at first, begin with an easier version, keeping your feet on the floor: Grasp the ropes and lean back with your legs straight and feet flat on the floor. Pull yourself toward the ropes, squeezing your lats at the top. Lower yourself back to the start and repeat.