The Best Back Exercise Your NOT doing

[GearHeaded]

Chest to bar pull ups (not these half rep chin to bar pull-ups)..

if your strong enough and doing weighted pull ups with 45 pound plates hanging off your waist, but your only pulling up til you chin hits the bar, then ditch the weight and learn to do full range of motion pull-ups where you pull up until your chest hits the bar.

chest to bar pull ups activate WAY more muscle then chin to bar pull ups. when you pull up until your chest hits the bar all of your lats, upper and lower, are fully activated, rhomboids activated, lower traps, mid back,, everything is activated.

if your not strong enough to do chest to bar pull ups, then use the assisted pull up machine or use a band. your better off doing assisted pull ups in a full range of motion, chest to bar, then you are doing half rep regular pull ups.

give it a try, your back will be fried with only 4 sets 6-8 reps

[Chark]

I’ll be trying this. Another pull-up tip I’ve heard to mix in is to make “finger guns” or “L’s” with your index and thumb extended (holding bar with only middle, ring, and pinky) as doing so will put a lot more of the work on your lats.

[Fiskevatten]

Did this today and I might be off here, but I couldn't manage to contract and get chest close enough to hit?
Even without weight I'm 10-15 cm away.
Is it mobility or am I executing it wrong? Didn't get the contraction I hoped and my arms died way faster

[Nephets]

Maybe GH has T-Rex arms.

[charger69]

Chest to bar pull ups (not these half rep chin to bar pull-ups)..

if your strong enough and doing weighted pull ups with 45 pound plates hanging off your waist, but your only pulling up til you chin hits the bar, then ditch the weight and learn to do full range of motion pull-ups where you pull up until your chest hits the bar.

chest to bar pull ups activate WAY more muscle then chin to bar pull ups. when you pull up until your chest hits the bar all of your lats, upper and lower, are fully activated, rhomboids activated, lower traps, mid back,, everything is activated.

if your not strong enough to do chest to bar pull ups, then use the assisted pull up machine or use a band. your better off doing assisted pull ups in a full range of motion, chest to bar, then you are doing half rep regular pull ups.

give it a try, your back will be fried with only 4 sets 6-8 reps

I’ll bet it’s the same thing on the pull downs to the nipples??


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[kelkel]

Haven't done pull-ups in years. Wish I could as I used to love them but they always seem to irritate my radialis to the point it's just not worth it. Now one of the assisted pull-up machines would probably eliminate that, but one of those isn't going to appear in my basement any time soon. Pull-ups and bent over rows build big backs!

[Cuz]

Im gonna try this but i do believe my arms may keep me from it idk but def gonna give it a try

[GearHeaded]

shoulder rotation is an issue for some guys and they can't seem to get their chest that high up. to get your chest higher up to the bar start by using a neutral grip rather then a straight grip . also start by using assistance with a band or an assisted pull up machine, just to get the hang of it

[Wickedg8gt]

Thanks GH. I'm going to try it this week. My pullups are usually widegrip to my forehead/eye level. I'll use an assist machine and go as far up as I can.

[Wickedg8gt]

I did this today. Definitely feel it. I went from body weight at forehead to -20 assisted. But to top of chest. Felt good

[kelkel]

just to get the hang of it

Ahh, humor.

[moetorious]

John Meadows recently came out with this short video using a slight variation on the pulldown... watch it pretty interesting

[Ashop]

John Meadows recently came out with this short video using a slight variation on the pulldown... watch it pretty interesting

When MEADOWS speaks about training, we all should listen and take notice. This man knows bodybuilding.

[redz]

Funny I used to do something very similar to that 3 way pull down maybe I’ll try that out it’s been years.

[Quester]

GH,
-
When I'm doing my pulldowns I'm pulling to the nipple but I started doing this, in the beginning, and sometimes now, I have a tendency to do a kind of tricep pressdown instead of getting my elbows all the way back in one smooth pulling motion. Any tips?

[NCC1968]

I've noticed that many people...myself included long ago....do movements that kill the biceps before the lats get worked.

I take them over to a nearby wall or stand close behind them and tell them to basically elbow me....like saying ...BACK OFF!
After some practice they learn to move the elbow without tensing the biceps much.
When you get your mind focused on the elbow motion vs the natural tendency to involve the biceps you get a much better workout.

In my home gym I sometimes use that strap thing that has two loops. It's big enough that I can put my arms through the loops and do lat pulls using my elbows....not gripping anything with my hands and that tends to keep the biceps relaxed.

2cents...for free