Your Cart is Empty

Master A Pull-Up: The Four Key Moves You Need To Know

January 13, 2016 2 min read

Getting strong and fit this year means taking on new, daunting challenges. If pull-ups have been a goal of yours for a while but you have always felt discouraged by them, it's time to  battle your fear and master them! Pull-ups are the be-all and end-all of upper body workouts. They sculpt your core and give you killer muscles. Exercising the right way can help you conquer the bar easily and quickly. Follow these 4 key moves to build your way up to the bar: #1 Flex Hangs Flex hangs are the first step to mastering the pull-up. This move builds strength so you can pull up with ease and really get the most from this crucial workout. Use a bench or a chair to get your chin up over the bar. Now try to stay up. It's that simple! Keep your focus on pulling your shoulders down away from your ears and engaging your glutes and core. Attempt to hold for 10 seconds and work your way up to a longer hold. Practice with hands facing towards you and hands facing away from you. #2 Negatives This move is great for anyone looking to build strong, toned muscles. Use a chair to get up to the top of the pull-up bar and then lower yourself down slowly with control. At first, this move is difficult for everyone, so don't stress. As you work your way through the routine, you will find your body becoming better able to handle it. Soon, you'll have it mastered. [bctt tweet="Master A Pull-Up: The Four Key Moves You Need To Know"] #3 Jumping Pull-Ups This is an intermediate level pre pull-up move. It's fun, energizing and is really effective at targeting key muscles. Stand below a pull-up bar that’s too high for you to reach and jump up, pulling yourself up to the bar. Using a doorway pull-up bar can make this a little more complicated, you’ll need to bend your knees at first to get the same results but it is still very doable. #4 Banded Pull-Ups The last level before mastering the pull-up is this expert move. Pull-ups will come very easy to you once you've completed this exercise with ease. You’ll need to get a pull-up band (a.k.a. resistance band). Loop the band around the pull-up bar, then grip the bar as you step onto the bottom of the band with both of your feet and pull up! If the band is really thick, this move will be easy. If it's thinner, it will be more of challenge. You can gradually start to use a thinner band as you build your strength. Now you're ready to pull-up like a pro! For workouts that will always challenge you to reach you heights, check out SweatFlix℠. With over 80 hours of on demand workouts, with new and exclusive content being added all the time, SweatFlix℠ has everything you could possible want! Source: Mind Body Green

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 378 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 28 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.


We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.