Monkey Pulls

The monkey pull-up, is not actually a pull-up as such, its a combination of grip - abdominal and lat strength, providing excellent muscular strength for those wishing to perform normal pull-ups and improve their grip strength.

A number of hand grips can be used, however beginners should aim to have their hands double shoulder width apart, with palms facing away from you.

Throughout the exercise, you should keep your arms straight, aiming to have minimal forward or rearward movement from your body, which should also ideally be straight.

Whilst grasping the bar, simply aim to perform a three stage movement.

(1) Transfer the weight of your lower body to your left hand side, forcing your left arm and abs to work harder, aiming to hold this position for as long as comfortably possible, using your abdominal and lower back muscles. The movement in your lower body may only be 4 - 12 inches.

(2) Return back to your central position, and keeping your arms almost straight, aim to lift your head vertically just 1 - 2 inches, for a few seconds, repeating if you feel you still have good grip strength.

(3) Repeat number 1 again, however this time to your right hand side, finishing back in the middle, prior to lowering down off the bar.

Always dry your hands and the bar both before and after this exercise, aiming to gradually increase the amount of time you can hang for, and also the reps you can perform.