START
1/ Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart.
2/ Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.
EXECUTE
3/ Squeeze your shoulder blades together, arch your back, pull yourself up, and try to touch your chest to the bar.
4/ Hold the contraction at the top of the movement momentarily, then slowly lower back down and repeat.
DO…
>> Keep your grip as wide as is comfortably possible.
>> Focus on raising your shoulders and back rather than bending your elbows.
>> Strive to go through as full a range of motion as possible.
DON’T…
>> Bring the back of your neck to the bar; it decreases range of muscles involved and may cause injury.
>> Swing, bounce, or use momentum, because you’ll take the focus off the lat muscles.
>> Shorten the range of motion. Be sure to lower your body all the way down.
ODDO’S BONUS TIP
Wide-grip pullups are a challenging exercise but a back-building staple. If you can’t do more than a few reps, use the assisted pull up machine, have a spotter assist you by supporting your feet, or do wide-grip pulldowns. You can also try reversing your grip (palms facing in).
NO HOLDING BACK WORKOUT
| EXERCISE | SETS | REPS |
|---|---|---|
| Wide-grip Pullup | 5 | 8-10 |
| Bentover Dumbbell Row | 3 | 12, 10, 8 |
| Close-grip Seated Cable Row | 3 | 10, 8, 6 |
| Straight-arm Pushdown | 3-4 | 10, 10, 8, 6 |
| Back Extensions | 2 | to failure |
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