• Photo for Not Your Grandfather's Pull-Up
    Photo Credit: Nicolas Smith

Not Your Grandfather's Pull-Up

By ReaJock Staff

RealJock proudly presents this four-month series of weekly training clinics with Steve Lischin of Joe Training. Joe Training represents some of New York City's most sought-after and respected personal trainers, including Lischin, a former competitive bodybuilder whose celebrity and professional athlete clientele come to him to build the strong, healthy, and beautiful bodies they need for their careers. Each week, Lischin gives us detailed description of one of the seminal exercises from his workout plans. You can browse through these exercises to learn proper form and technique, then incorporate them into your own workout routine. Be sure to keep your eye out for interesting variations on exercises you haven't seen before, and learn about the pitfalls you need to avoid to prevent painful injury.

Yes, you should work out your back as often as you work out your chest. "The back goes hand in hand with the chest, as they are antagonistic muscle groups," according to NYC trainer Steve Lischin.

"Perpendicular pull-ups are simple in their concept, but effective," he said. "My clients dread this exercise because there's no rest phase. It's hard work. I don't consider this a very advanced exercise. It all comes down to how many repetitions someone can do."

Lischin practices what he preaches. "When I'm doing my own back exercises, I do these," he said. "They are really effective."

Spinal erectors


  1. Using a smith machine, put your feet on a bench (so you are doing an inverted pushup on the bar).
  2. Hang from the bar and pull yourself up.
  3. On the last repetition, hold the position for 10 seconds in an isometric hold.
To make this exercise more difficult, use a rope or gymnastic rings to pull yourself up. Imagine that your body is a plank of wood. Hold your core tight. Don't let your hips sag. This protects your lower back and makes the exercise that much more efficient.

Representing New York City's most highly sought personal trainers, Joe Training provides individualized training, yoga, and nutrition counseling to people who want to maximize their physical and mental well-being. Whether its clients want to boost their current training or yoga practice, get in shape for a special occasion, gear up for a sports event, or start a new fitness program, Joe Training identifies the most suitable coaching expert to get them there. Learn more about Joe Training's individualized counseling services at

Steve Lischin has over 20 years experience as a private personal fitness instructor and nutrition counselor. A former bodybuilding champion with a master's degree in nutrition and certification from the National Academy of Sports Medicine, Lischin's clientele includes professional athletes and teams, as well as actors and celebrities gearing up for major motion pictures and events. In addition to providing expert personal training services to his clients, Lischin has created and managed several in-house personal training departments in major health clubs in New York and New Jersey, including World Gyms of NYC. He can be reached on the Web through