Your Pullup Primer: 3 ways to improve your pullup

The Parade: The Basic Pullup

Meeting Point: Lats, Biceps, Rhomboids

When to do it: How can you do that? Lots to do: 3 to 4 sets to failure

Starting position

Hanging from a chin-up bar, shoulder blades relaxed. Grab a chin-up bar with a shoulder-wide grip and push the shoulder blades back and together. Pull yourself up, pull up your elbows, and make sure your lats are locked in place.

End position

Chin at or above the pole height, slightly arched. l You do not have to, but holding the top position for a second or two increases the latency of your lats. l Do not get yourself back in position. Instead, take the time to increase the tension in your muscles, then lower them to two.

Pulling Power

Three ways to improve your pullup shape.

. 1 Do not be so stiff

The arch of your back can stretch your spine and open your chest area. This forces your shoulder blades together and recruits more from your upper back.

. 2 Engage Lats

Before you begin, lower your shoulders, lift your chest, and stretch your neck. This puts your body in an advantageous position that allows for better muscle activation. If the lats are not biased, you will get more help from your arms and shoulders.

. 3 Do Dead Hangs

Lower yourself into a dead-hang position – your arms are fully extended – every repetition. Failure to do so will result in half-pull pullups, which will reduce the time your muscles are under tension. The dead hang is a reset that prepares your lats for pulling. Add another difficulty by taking a one-second break at the bottom.