The pull-up is a great exercise and is highly recommendable. It is great for the core,back, arm and shoulder strength and is one of the best upper body weight exercises out there. Let us take a look at how you can train upper body muscles with some great upper body exercises.
As opposed to just going for a pull up solo we are going to go through some of the best upper body work exercises for you. Do you wonder about what muscles pull ups work?  Read on to learn more about upper body workout exercises.

Upper Body Strength Training Plan for Best Pull-ups

You can do all of these pull workout exercises in one day if you want. Alternatively, you can mix and match based on your personal aims and preferences. At Trojan Fitness, we suggest giving it at least two days per week. This can later on be increased to three days each week. Every exercise should be done in two to three sets. 

Hollow Hold

This is where you practice the proper pull-up position, engaging both your core and back and avoiding the mistake of pushing your hips forward when hanging.

Lay straight on your back and extend your arms all the way to your ears. Then lift your arms and legs together to get into a hollow position.

Hanging Hold

This is a great move that helps you build your grip. This pose is good for practicing bottom of the movement. This kind of pull up exercise is all about lowering your body down with great control.
Relax the lats and shoulders and go for a dead hang from a bar. Then pull your shoulders down. After this, you need to reverse shrug while squeezing your lats. 

Lat Pulldown

It has a lot of things in common with some of the other exercises we have mentioned here. It is about putting effort on your back. This keeps the core as you try not to arch your back.
Loop a band around the overhead bar. Hold on tight to both sides using one hand while sitting on the floor. Then bring your hands down to your chest and let go of the band slowly. Follow this up with an extension of your hands overhead. This can be done multiple times in one go. You should do more than twenty reps in order to fully benefit from this. 

Bent-Over Row

In this exercise you work with your biceps and lats to get the best out of the workout pull.
Move your left foot forward and the right one goes behind. After this grab a hold of a dumbbell in the right hand. This time your left elbow should be resting on the knee. Pull this weight up to the chest. After this, bend your elbow at an angle of 90 degrees. Lastly, keep up a solid core during the whole thing in order to remain stable.

Hinged Row

This exercise is a lot like the bent-over row and is also a relatively simple move. All you need to do is to use both of your hands together. This will help you achieve the perfect pullup. Pull your dumbbells up to the chest and then set them back down slowly.

In both of your hands, hold a dumbbell. After this, bend over just a little bit, keeping your knees bent and your back straight. Then pull the dumbbells into your chest and slowly let them go back down. 

 Assisted Pull-Up

In order to do this you are going to need to have a pull up machine. Grab a hold of the bar with a solid grip that you have already been practicing hard. Then move your chin to the bar after pulling yourself up. Your legs need to remain together and rely on your core to make sure that your back does not arch. Here it is all about doing it right rather than doing it a lot. In fact even ten reps is a good number when it comes to this kind of exercise. 

 Deep Low Row

Your body weight gives the right resistance in this move. You will get to know more about how to better engage your back when you are pulling. The exercise is great for developing your grip to better hold onto the bar and get the most out of your exercise routine. This can be done using either a bar or a mat.
You just hold on to the handles using your palms or holding the bar using your hands. Then position your body at a 45 degree angle while leaning back. Use the core to stabilize the spinal area. Lastly, pull your chest towards your hands. 

 Bridged Row

Use the lats and your biceps. It is a good idea to use a squat rack bar. It is best to make sure your back is straight when you pull your body inwards. This helps you get the best outcomes.
Have a seat and get a hold of the handles. Then keep hovering over the floor in a horizontal way. Pull yourself up with your hands. This is great for upper body weight training. 

Negatives

This is all about using the lower end of a pul machine. This will engage your back to the fullest and will use your entire body weight in the process. If you are unable to do this to the end that is alright. Building your upper body strength is a long and very time taking process. All this means is that you are not yet where you need to be and should continue to practice more until you reach your fitness goals.
You can use a support to reach the overhead bar. Begin at the top with the chin touching the bar. Hold the position for two seconds and then slowly lower yourself. This is hard and you might not be able to do more than three to five reps of this during your upper body gym workout

 Push Press Negative

This is great for your back and you do not have to do a lot of pulling either. Get dumbbells, bend your knees and lift over your head while lowering yourself down slowly. Again three to five reps would be great to develop your muscles from pull ups.

Conclusion 

This is a list of some of the best exercises you can do. They require special equipment like dumbbells and racks and at Trojan Fitness you will not only find the equipment you need but we can also guide you with advice about training. You can have great muscles built on pull ups with the right equipment and routine.