J.R. Howell, creator of upper pulling, lays out the secrets behind the movement pattern for Brad Assaraf.

JR'S 3-STEP PLAN TO IMPROVE UPPER BODY PULLING:
1. Do some form of strict pulling 3x per week.
2. Perform a minimum of 50 reps (ideally 100) in each of those 3 sessions.
3. Include one externally loaded variation (row with barbell or dumbbell), one pull-up variation (weighted, bodyweight, band-assisted, negatives), and one horizontal variation (ring row, body row).

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