Comparative Effects of Core Versus Forearm Training on Pull-Up Repetition Performance in Physically Inactive Males

Pull-ups are a widely recognized exercise for training and assessing upper-body strength and muscular endurance, requiring coordinated activation of the latissimus dorsi, biceps brachii, forearm flexors, and core stabilizers. However, many individuals experience difficulty performing pull-ups due to inadequate grip strength or core stability. This study aimed to investigate the comparative effects of forearm-specific and core-specific training, combined with standardized pull-up routines, on upper-body performance indicators in physically inactive male students. Thirty participants (age = 21 ± 1.58 years) were randomly assigned to three groups (n = 10): pull-up plus interval training (PIT), pull-up plus forearm training (PFT), and pull-up plus core training (PCT). All groups performed identical pull-up-based programs for eight weeks, differing only in the supplemental exercises. Before and after the intervention, participants were tested for maximum pull-up repetitions, grip strength (both hands), and dead-hanging time. Significant improvements were found in all variables (p ≤ 0.009), with group differences in pull-up repetitions (p < 0.001) and right-hand grip strength (p = 0.004). The PFT group achieved the greatest gains, with a 222.5% increase in repetitions, 12% and 14.0% increases in right- and left-hand grip strength, and a 55.3% increase in hanging time. The PCT group showed moderate progress, while PIT yielded the smallest improvement. Forearm-specific training proved the most effective strategy for enhancing pull-up performance, grip strength, and endurance.