To get stronger at pull-ups one option is to do weighted pull-ups, another option is to increase progressively your unilateral strength with the exercises in this video.
Prerequisite: 5×5 Hollow Pull-ups:
WORKOUT ROUTINE: You can train them twice a week with 2-3 days rest between. Start doing 8 sets of 3 reps (4 sets of 3 reps for each arm), then 6 x 4, 6 x 5, up to 4×6 o 3×8.
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With a mixed grip and slightly wider than shoulder-width, go up towards the arm with the supinated grip.
Switch your grip in every set.
Start by doing 6 sets of 3 reps (3 sets with each arm), when you get stronger do 6×4, 6×5, up to 6 sets of 6 reps.
2. Advanced Pull-up
The next step is to do the previous exercise with a pronated grip.
Go up towards one hand, and then go towards the other.
This exercise is harder as the biceps does not have a good line of pull because of forearm pronation.
Don’t use momentum (kip) and perform the exercise in a controlled fashion.
Start with 6 sets of 4 reps, then 4×6, up to 3 sets of 8 reps.
3. Uniarcher Chin-up
With a wide mixed grip, go up towards the arm with an underhand grip. This exercise strengthens the shoulder extensors and elbow flexors of the supinated arm, and less the shoulder adductors and triceps of the assisting arm. Do every pull-up dead hang, at the top of the pull-up your shoulders should be close to the bar.
Start by training 6 sets of 3 reps (3 sets for each arm), then 6×4, 6×5, up to 6×6.
4. Uniarcher Pull-up
Using a wide overhand grip, do one set going
up towards one arm; in the next set go up towards the other arm. This exercises improves the unilateral strength of your shoulder extensors and elbow flexors.
You have to work on this exercise a lot, until
you can do it easily. Start by training 8 sets of 3 reps (4 sets with each arm), then 6×4, up to 4×6 or 4 sets of 7 repetitions.
For more, please check the video 🙂