Pullups are a great way to build strong arms, a wide back and an overall impressive physique. As a requirement in most military training, pullups can be a tough exercise to do if you aren't already physically fit or if you are overweight. Many other exercises can be done initially to strengthen the muscles required to do pullups.

Exercise: Straight Arm Pulldown

Muscles Exercised: Back, Lats (latissimus dorsi)

Description:Stand in front of the lat pulldown machine with your palms flat on the bar and arms outstretched at approximately shoulder width apart. Keeping your elbows slightly bent and your wrists locked, pull the bar down towards your body, keeping your back straight. Once you have fully contracted your lats and the bar has touched or come close to your thighs, slowly bring the bar back to the starting position.

Exercise: Overhead cable row (exercise ball)

Muscles Exercised: Lats, Middle Back, Biceps, Forearms, Grip

Description:This exercise has similar mechanics to a seated cable row, but also adds a stability component due to the fact you are seated on an exercise ball and will recruit more stabilizers. This exercise also requires perfect form to avoid bouncing on the ball, and if you do it correctly will give good recruitment in your back and lats.

To perform this exercise, connect a v-bar attachment to the overhead cable machine. Seat yourself on an exercise ball with the correct weight rating. Pull the v-bar slowly down towards your body making sure you maintain your position throughout the exercise. DO NOT lean back using your momentum to pull the weight down, and DO NOT bounce down on the ball to help pull the weight down.

Exercise: Single arm dumbbell rows (bench assisted)

Muscles Exercised: Lats, Middle Back, Biceps, Forearms, Grip

Description: Pick a dumbbell and place it on the floor beside a flat bench. If you are working your right side, place your left knee on the bench, bend over and place your left hand at the end of the bench for support. Make sure your back remains parallel to the ground throughout the exercise. Grab the weight with your right hand and pull the weight slowly up to your chest and squeeze your lats and rhomboids at the top then slowly lower the weight back down to the start position. Stare at the floor while performing this exercise, since staring straight ahead can put your neck in an awkward position.

Exercise: Close grip lat pulldown

Muscles Exercised: Lats, Middle Back, Biceps, Forearms, Grip

Description: Place your legs under the kneepads of the cable pulldown machine, keeping your feet flat on the floor or footrest. Grasp the bar firmly with an underhand grip, keeping your hands slightly less than shoulder width apart. Pull the bar down to your chest, arching your back slightly and keeping your elbows directly below the bar. For maximum stimulation of the lats and back muscles, imagine you are trying to squeeze something between your shoulder blades. Pause briefly with the bar in position at the height of your collarbone. Slowly raise the bar back to the starting position. Do not use your body weight to pull the bar down. If you are taller than average and can’t reach full extension you may have to lean back slightly while doing this exercise, however make sure to maintain a steady position throughout the exercise.

Exercise: Wide grip lat pulldown

Muscles Exercised: Lats, Middle Back, Biceps, Forearms, Grip

Description: Place your legs under the kneepads of the pulldown machine, keeping your feet flat on the floor or footrest. Grasp the bar firmly with an overhand grip, keeping your hands approximately twice your shoulder width apart. Pull the bar down to your chest, arching your back slightly and keeping your elbows directly below the bar. For maximum stimulation of the lats and back muscles, imagine you are trying to squeeze something between your shoulder blades. Pause briefly with the bar in position at the height of your collarbone. Slowly raise the bar back to the starting position. Do not use your body weight to pull the bar down.