PULLUPS – START ASKING THE RIGHT QUESTIONS WHEN IT COMES TO EFFECTIVENESS, APPROPRIATENESS, AND LOADING PATTERNS

There’s no question that the Pullups is the one of the most effective upper body “posterior chain” or pulling exercises. It puts a great deal of emphasis on the latissimus dorsi (lats), essentially working very large muscle groups. It’s also extremely effective because of the unique pulling range requires so many muscles to be active. So it’s commonly referred to as an exercise that “gives a lot of bang for the buck”. It’s always good practice to implement exercises that accomplishes so much in a given set volume for the day. In addition, with the load being so significant, the high stress on the CNS in terms of recruitment is a huge benefit.

However, even though it’s fairly agreed upon throughout the industry that the Pullup is very beneficial in certain respects, it’s still become a focal point of extreme controversy. Most of the controversy seems to be centered around: Pullups being effective at all versus being detrimental to the shoulder joint; Banded Pullups versus body weight Pullups versus weighted pullups; and various types of grip relating to the various levels of efficiency.

The problem with the “controversies” is that people keep asking the wrong questions and focusing on aspects that are secondary to the PRIMARY issues. The primary issues with regards to the Pullup that needs to be addressed before anything else:

1. What is the Active Range of Motion (AROM) of both “shoulder joints” in various positions
First, a simplistic breakdown of the joints:
• Glenohumeral (GH) Joint – commonly referred to as the shoulder joint
• Scapulothoracic (ST) motion – commonly referred to as the scapular joint
A ton of scientific detail could be introduced here about scapulo-humeral rhythm (the interplay of of the GH, ST, Acromioclavicular Joint and Sternoclavicular Joints) or the Scapulohumeral ratio (ratio of the GH movement to the ST movement during arm elevation with the commonly used 2:1 ratio). However, instead of getting into too much detail and various discussions/arguments about ratios – just think in simple terms of the how it RELATES TO the Pullup. At the bottom of the Pullup, your body weight pulling down will force your shoulder joint into extreme levels of flexion/adduction (and upward rotation of the scapula keeping with the SH ratio). The key question to think about is: Can you even control these extreme ranges of motion WITHOUT the extreme load of the body forcing it?

A simple test would be to have your client lay supine and just test the range. The client starts on his/her back with the arms at the sides and the coach moves the arm up into flexion (with the client also contributing to the motion, so it’s a combination of passive/active). Identify two main aspects:
• What is the total range that can be controlled in this unloaded motion
• Is there an asymmetry between the right and left arms

Perform the same test while the client is standing up and see if there are changes; also watch the differences between the scapula.

You could also get more detailed by performing the test in an “overhand” position, “neutral grip” position, or “underhand” position – hence varying the levels of internal or external rotation at the shoulder joint that would be present during the 3 grips of Pullups.

There is obviously MANY extensive and individualized assessments that can be used to provide data that is more specific. However, this basic AROM assessment is for trainers to use quickly in the middle of sessions to identify two main factors:
• Is the Pullup appropriate at this time for this client
• If so, what is the controllable range that is appropriate for this client at this time when performing the Pullup

2. What is the ultimate goal of the exercise at this point in the training cycle
This is the most basic of primary issues, but it’s also still very important. Just think in simple terms, what exactly are you trying to accomplish?
• Size
• Strength
• Total volume
• Tempo of lift
• Athleticism
• Shoulder joint health
In breaking down your ultimate GOAL, always attempt to identify if there is a more suitable exercise that does the same MOTIONS as the exercise you wish to assign, but might be more appropriate. Reasons for a possible adjusting/substitution of the exercise:
• Limits in AROM assessment that won’t align with the required range for the Pullup
• Issue with previous injury to the shoulder (even if client doesn’t “feel pain” at that moment)
• Your inexperience with anatomy/planes of motion of this complex lift versus an accurate AROM

3. What is the injury history of the shoulder complex
The main thing to think about with regards to injury is whether assessing/treating/assigning restrictions on an exercise exceeds your education, experience, and/or certification and/or medical license. Or, even if it falls into your “job description”, do you have the proper time to spend to perform a necessary evaluation?

The bottom line is that the Pullup is a very complex exercise with many joint motions involved when compared to other upper pulling exercises. The more of these types of independent variables, the more factors you have to consider when assigning it. If there is a previous injury history, ensure that it gets checked out by the proper medical professional. If they clear that type of “range” required for a Pullup, implement it. If not, change the exercise to still accomplish your GOAL, just do it in a manner that won’t put additional wear on a joint that has already been compromised.

4. What is the actual joint motions involved during the Pullup
Main actions at the shoulder:
• Adduction
• Extension
• Horizontal abduction
Main actions at the scapula
• Retraction
• Downward rotation
• Depression
Main actions at the elbow
• Flexion
Possible actions at the spine
• Extension

Keep in mind that the purpose of this article is NOT a full anatomy review. Of course there could be additional motions involved during an exercise as complex as the Pullup; especially with all of the variations to the Pullup. It’s essential to learn and understand these MAIN actions for a simple breakdown to answer one question:

If the AROM and/or INJURY HISTORY causes a trainer/client/athlete to analyze the true GOAL of the Pullup and possibly make a choice to modify/substitute – what modifications/substitutions needs to be made?

ANY “controversy” in the industry about Pullups can always lead back to one or more of these 4 main aspects. Examples of many of the things I’ve heard, or has been argued to death in literature:

Should pullups be band assisted, body weight, or weighted?
Probably the most “argued” point in literature and definitely the most pointless and ridiculous. Easiest answer to this question is to look at 1 and 3 above. If the injury history and AROM dictates that the range of flexion/abduction is less that what will be forced by the body weight (and, of course, any weight added to body weight) at the bottom of the Pullup, then use a band. The reasons are not necessarily for assistance. The band will allow the feet to angled forward so the body “leans back” at the bottom of the range – which will limit the amount of range of motion of flexion and could fall into what you have identified as a “controllable” range. Hence making the lift appropriate at this time.
Here’s the common themes argued in literature:
“The band assisted exercise won’t get as much CNS work and motor unit recruitment.”
“The band assisted won’t increase as much size/strength.”

And, here’s the answers:
Add more volume, increase the tempo, or just add weight! Nothing wrong with using a band to adjust the position, then adding weight for additional load. Don’t’ think in terms of absolutes of what is “better.” Think in terms of what is better for this client at this time.

Is the Pullup effective or detrimental?
Again, look at 1 and 3 above. They either check out or they don’t. If they check out, it’s effective. If not, it’s detrimental. If your goal (look at 2 above) fits with the modifications (look at 4 above), then modify it and it can be effective. If modifications in this case aren’t used, it can be detrimental.

As always, don’t think in absolutes. And it’s not just, what is good for a client. It’s more of what is good for the client at this time. Because the development, AROM, response from a previous injury, CNS activation will always change. This has to be constantly assessed.

Is the Pullup the “ultimate” pulling exercise for the upper body?
OF COURSE! It would be hard-pressed to find a more effective exercise for all of the goals outlined in 2 above. However, it becomes extremely ineffective if anything is found in sections 1 and 3 above the makes the Pullup detrimental.

Also, don’t forget about the power of partials on something like a Pullup. AROM assessments can always lead to making the modification of a Pullup to just shorten the range of motion – not change the range of motion like with a band-assisted action.

Here’s the common themes argued in literature:
“Partials won’t get the full “stretch” at the bottom or the full “contraction” at the top and therefore the muscle development won’t be as great as a full ROM Pullup”.

And, here’s the answer:
That is true, but it will be more appropriate! Over time the appropriateness of the Pullup variations/modifications/substitutions will lead to greater muscular development; and possible lead to an appropriate “full ROM” Pullup. Don’t ever sacrifice wear on a joint for “full muscle development”. Also keep in mind that if a range can’t be controlled, the tissue probably isn’t contracting maximally at that range. Is the appearance of a full ROM Pullup actually working the muscles you think it is? Or is the compensation changing things? And/or is the momentum created giving the appearance of the range, but not actually contracting in that range?

Pulldowns can work the “full range” but also modify the joint positions and load to make it appropriate. And then adding partial (body weight or weighted) Pullups can get a LOT of CNS work and extreme muscle development.

As Pullups are shown to be extremely effective, the complexity and independent variables introduces a lot of thought processes that must be considered each time the exercise is planned for in a workout. Never think in “absolutes” – only think in the best scenario for that specific day. Have a full understanding of anatomy and planes of motion to intelligently assign what is appropriate style of Pullup for that particular session.