Recently I began a pull up challenge. The goal was to be able to do 5 pull-ups by the end of the month. I started researching scientific studies on the exercises that would allow me to get to one pull-up much less five.
Although the go-to exercise was the lat-pulldown, research shows that most people do this exercise incorrectly and that it does not benefit them in their pull-up abilities. However, there are more efficient exercises that could be used and currently I am at three complete dead hang pull-ups.
Equalizer Pull-ups: Use your equalizer and do pull-ups. You can add a weighted plate to your stomach to make these harder and give you more strength in your pull-ups
Negative Pull-ups: Start standing on a bench or chair where you are eye level with the pull-up bar. Grab on to the bar and place yourself in the position you would be in at the top of a pull-up. Slowly lower yourself down, release, get back on the chair and start again.
Isometric Pull-ups: Again Start standing on a bench or chair and place yourself in the top of a pull-up position. This time hold yourself for 5-15 seconds before lowering yourself down to the floor and starting again.
