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The Forgotten Pull-Up Exercise — Key Takeaways

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The Forgotten Pull-Up Exercise

Daniel Vadnal4mOct 20, 2026

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Use pin pull-ups as a weekly accessory to strengthen the top range of pull-ups and break plateaus.

Key takeaways

Pin pull-ups start at 90° elbow angle each rep

Pin pull-ups start at 90° elbow angle each rep

  • Use a box or low bar; reset feet on ground between reps
  • Isolates the top half of the pull-up, changing muscle recruitment

Pin pull-ups fix failed lockouts in weighted pull-ups

Pin pull-ups fix failed lockouts in weighted pull-ups

  • Top range failure is common on 1RM weighted attempts
  • Full ROM doesn't exhaust the lockout phase

Add pin pull-ups weekly at end of pulling sessions

Add pin pull-ups weekly at end of pulling sessions

  • 3–6 reps per set, strength dosage, once per week for a phase
  • Place after full ROM pulls or muscle-ups as accessory work

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In this video

  1. 1mIntroduction to Pin Pull-Ups
  2. 1mHow to Perform Pin Pull-Ups
  3. 1mWhy Isolating the Top Range Works
  4. 2mProgramming Pin Pull-Ups
  5. 2mRationale and Coaching Philosophy
  6. 3mAnalogous Exercises and Benefits
  7. 3mGift Offer and Sign-Off

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