Can Bodybuilders Do Pull-Ups – Truths And Myths
After spending years in the fitness industry, we’ve seen many bodybuilders use a pull-up bar to test their relative strength. Truth be told, how well they do depends on their training habits and size.
The majority of bodybuilders will be able to do pull-ups. In fact, some incorporate them into a weekly training program and do them regularly. Their form is likely less explosive and possibly shakey; but, they will exercise a full rep or more.
Across gym-goers, there’s a misconception that all bodybuilders can’t do pull-ups. Put simply, this is false. Bodybuilders aren’t the most agile agreed; but, they aren’t stiff robots whose movements are limited to curling either!
We can debunk the misconception right now with this video. Bodybuilder, Kali Muscle, goes a step beyond the pull-ups and completes a full-body workout on the bars. Check it out:
Yes, the extent he goes is extremely impressive. But, it goes to show that any bodybuilder can do pull-ups.
So, how many are we talking about? A single pull-up? 10? 50? There isn’t a one-shoe fits-all; but, there is a common trend amongst the bodybuilders who can do more than others. Let’s discuss…
How Many Pull-Ups Can Bodybuilders Do
Don’t take Kali Muscle as the baseline for all bodybuilders; he’s an anomaly! The average calisthenics ability for bodybuilders is a lot lower.
The exact amount they can do depends on their training habits and size; but, 7-10 reps is a fair amount of pull-ups for any bodybuilder to do in one set. However, bodybuilders don’t focus on a high pull-up count since they’re less effective at building muscle than weights.
For example, even the great Arnold Schwarzenegger says he started his back workouts with 30 pull-ups over 2–3 sets; so, likely did 10–15 pull-ups in a set.
What A Bodybuilder Pull-Up Count Depends On
Just because one bodybuilder does more pull-ups than another, doesn’t automatically mean they’re better. There are so many factors determining the number of complete reps they do. To name a few:
- Training Habits
- Strength-To-Weight Ratio
- Limited Movements
Training Habits
If you continuously practice pull-ups during your muscle gain, you’ll be able to perform them – bodybuilder or not. Many bodybuilders abandon bodyweight exercises, to focus on free weights and machinery. So, it’s no surprise they can’t do any pull-ups. It’s only natural that the bodybuilders who habitually do pull-ups can do more than the ones who don’t.
Strength-To-Weight Ratio
The average weight of a bodybuilder is 200lb – 240lb (90kg – 110kg) so just imagine trying to lift their bodyweight. Sounds difficult, but it all relies on their strength-to-weight ratio. Bodybuilders with lower fat levels can do more pull-ups since they weigh less relative to their strength.
Limited Movements
Not all bodybuilders take their stretches seriously. They train only for competition, compromising their body’s movement. As a result, their mobility is extremely restricted – sometimes to the point where they can’t raise their arms above their head. Even if they have the strength, if they can’t reach the bar they won’t be able to do any.
Should Bodybuilders Do Pull-Ups
This stereotype didn’t come from thin air though. A part of the reason the myth exists is: even though bodybuilders can do pull-ups, most don’t.
While bodyweight exercises are essential for a bodybuilder’s motion; they don’t give a direct competitive advantage. So, most exclude pull-ups from their training program. Bodybuilders need to isolate and overload muscle groups to put on size; simply put, pull-ups alone won’t do this.
Pull-ups don’t provide enough resistance for bodybuilders to put on size. Since they’re a compound movement, the load is distributed across multiple groups. This makes the tension a fraction of what it needs to be.
It’s more common to replace the movements with isolated exercises. For example, pull-ups work the upper back, deltoids, and triceps at once. To supplement this, a bodybuilder does lateral pull-down, deltoid raises, and tricep curls individually. This allows them to focus on one muscle at a time, so it’s easier to overload.
There are a few exceptions:
In certain circumstances, it makes sense for a bodybuilder to do a pull-up. For example, pre-workout as a warm-up or post-workout to get a final squeeze on the lats. But, it’s such an insignificant part of their routine that most don’t bother with them.
Why Do Some Bodybuilders Struggle With Pull-Ups
If you were to put a slender individual and a bodybuilder on a pull-up bar, the chances are the slender individual gets more pull-ups – despite having less muscle. Why’s this?
The primary reason is due to their heavy muscle mass, especially in the upper body, weighing them down. Even though muscle makes you stronger, it’s still super heavy, and with the amount bodybuilders have it makes the pull-ups strenuous.
When a bodybuilder does struggle, their form will look a little something like this:
- Rapid spasming in the arms during the pull-up.
- The concentric part of the exercise is painfully slow.
- The negative part of the movement isn’t controlled. Gravity is essentially doing the work.
- Lots of leg swinging for momentum.
But, apart from the muscle mass, there are other reasons why bodybuilders struggle. These include:
Muscle Imbalances
Bodybuilding judges appearance, not strength, so they predominately work muscles that build their frame, such as the chest, biceps, and shoulders. Minor muscle groups, that play a significant role in strength development, get less attention; and therefore, bodyweight exercises become challenging.
Aesthetics vs Practicality
Big, round muscles look the part, but they definitely don’t play the part. Their size often restricts movement and makes it almost impossible to fully flex certain joints. When you see a bodybuilder do a pull-up, it’s likely they can only execute half reps as they struggle to perform the full range of motion.
Training Purpose
It’s uncommon for bodybuilders to train pull-ups since they don’t match their exercise criteria. Pull-ups make you explosive, they increase your relative strength and increase muscle endurance. All are excellent to have; but for a bodybuilder, not so much. Why would a bodybuilder need to be powerful? They’re in the gym to put on muscle mass, nothing else.
How Bodybuilders Can Improve Their Pull-Ups
We understand that pull-ups aren’t at the top of any bodybuilder’s priority list. Nonetheless, it’s a skill worth learning. If you can’t get one, follow our tips below.
Practice, practice, practice
The movement doesn’t come naturally to bodybuilders; so, you’ll fail a few times before you get one. Just Stay Consistent. You’ll see progress after 4-6 weeks as you get more confident with the movement and your weaker muscles become conditioned to holding your body weight.
Supported Pull-Ups
For a gradual introduction to a pull-up, alter the technique so you have support. For example, use resistance bands, an assisted pull-up machine, or a friend spot you. Whichever you choose helps take away some mass, so it’s easier to lift.
Forearm And Core Strength
If you’re a bodybuilder, it’s likely you already have the back and arm strength to do a pull-up – since it’s part of the aesthetic. But it’s unlikely you have the core and forearm strength. As a result, dedicate a few exercises to conditioning these muscles. For example, deadhangs, grip squeezes, crunches, and sit-ups.
Our Say
We know a bodybuilder training program differs massively from a calisthenics athletes; but, this isn’t to say they both can’t benefit from one another.
Yes, pull-ups won’t get you bigger. Yes, they can be a nuisance if you just want to curl weights. And yes, they may burn more calories then you want. But, we still recommend incorporating them into your workout for longevity.
Countless bodybuilders are so stiff, they can barely walk. If you get a few reps of pull-ups before your workout (like Arnold Schwarzenegger) it helps to break up the tightness and stretch your limbs. While you may think it’s not worth your time, your future self will thank you!
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