If you want more width, this finisher is a monster. Now it should not replace heavier, progressively overburdened back work. Instead, imagine this as metabolic-stress work, which should take place at the end of a workout and should be done only for one sentence. Do not abuse it; Just do it every two weeks or so.
The Rack Pull Up Marathon
This finisher uses the rack pull-up as a foundation and then manipulates leverage and posture to create a nasty mechanical drop set.
Set up a bar in a Smith machine or a chest-high rack. Place an incline bench in front of you to support your straight legs. When you are at the top of the pull-up, your thighs should be as close to the ground as possible.
Now do the following:
- Rack Pull Ups: Max Repeats
- Modified Back The Neck Rack Pull Ups: Maximum Reps
- Modified Rack Pull Ups: Maximum repetitions
- Foot-increased scap depressions: Maximum repetitions
Use straps. Do not rest between the above exercises, except what is required for the transition. In the second and third exercise, use as little lower body support as necessary to complete the reps.
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