What To Know
- Drag ups allow you to pull yourself all the way down to the ground, which increases the range of motion and works more of your back muscles.
- Once you’ve mastered the basics, you can add weight to your drag ups or pull ups to make them more challenging.
- If you’re a beginner, start with drag ups and progress to pull ups as you get stronger.
When it comes to building a stronger back, both drag ups and pull ups are excellent exercises. But which one is better for you? Let’s take a closer look at the benefits and drawbacks of each exercise to help you decide.
Benefits of Drag Ups
- Increased range of motion: Drag ups allow you to pull yourself all the way down to the ground, which increases the range of motion and works more of your back muscles.
- Better for beginners: Drag ups are easier to perform than pull ups, making them a good starting point for beginners.
- Less stress on the shoulders: Drag ups put less stress on the shoulders than pull ups, which can be beneficial if you have shoulder pain.
Benefits of Pull Ups
- More challenging: Pull ups are more challenging than drag ups, which can help you build strength and muscle faster.
- Works more muscles: Pull ups work more muscles in the back, shoulders, and arms than drag ups.
- Improved grip strength: Pull ups require you to grip the bar tightly, which can help improve your overall grip strength.
Which Exercise is Right for You?
The best exercise for you will depend on your individual goals and abilities. If you’re a beginner, drag ups are a good place to start. Once you’ve mastered the basics of drag ups, you can progress to pull ups to challenge yourself further. If you’re an experienced lifter, pull ups are the better choice for building strength and muscle.
Tips for Getting Started
- Start with a manageable weight: Don’t try to lift too much weight when you’re first starting out. Start with a weight that allows you to perform 8-12 repetitions with good form.
- Focus on your form: It’s more important to focus on performing the exercise correctly than to lift a lot of weight. Make sure your back is straight, your core is engaged, and your shoulders are relaxed.
- Be consistent: The key to success is consistency. Aim to perform drag ups or pull ups 2-3 times per week.
Advanced Techniques
- Weighted drag ups/pull ups: Once you’ve mastered the basics, you can add weight to your drag ups or pull ups to make them more challenging.
- Tempo training: Tempo training involves slowing down the speed of your repetitions. This can help you build strength and muscle more effectively.
- Supersets: Supersets involve performing two exercises back to back without rest. This can help you save time and intensify your workouts.
Variations
- Wide grip drag ups/pull ups: Wide grip exercises target the outer back muscles more than close grip exercises.
- Close grip drag ups/pull ups: Close grip exercises target the inner back muscles more than wide grip exercises.
- Hammer grip drag ups/pull ups: Hammer grip exercises target the biceps more than other grip variations.
Conclusion: Drag Ups vs. Pull Ups
Both drag ups and pull ups are excellent exercises for building a stronger back. The best exercise for you will depend on your individual goals and abilities. If you’re a beginner, start with drag ups and progress to pull ups as you get stronger. If you’re an experienced lifter, pull ups are the better choice for building strength and muscle.
FAQ
Q: Which exercise is more effective for building muscle?
A: Pull ups are more effective for building muscle because they work more muscles in the back, shoulders, and arms.
Q: Which exercise is easier to perform?
A: Drag ups are easier to perform than pull ups, making them a good starting point for beginners.
Q: Which exercise is better for people with shoulder pain?
A: Drag ups put less stress on the shoulders than pull ups, making them a good choice for people with shoulder pain.
