The hardcore pull-ups

The pull ups is the most basic upper body workout to gain strength . It  actually maxamize back muscles effectively .  and I prefer the arched-back pull-up to maximise back muscle size and strength,”  “Arched-back pull-ups are more difficult than conventional pull-ups and that’s why most people don’t do them, but it is one of the very best ways to work to the lats, lower traps and forearms, and also recruits the middle traps, rhomboids and erector spinae muscles.

Progression :

“The ideal hand position for pull-ups is to have your hands grip the bar slightly wider than shoulder-width apart. This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion.

“In the bottom hanging position, push your shoulders forwards and ensure they are externally rotated. This is very important to keep the shoulder joint stable and the ball of the joint secure in its socket. Starting a rep with your shoulders in a position of weakness can increase the risk of injury and dislocation.

“You want to start by depressing and retracting your scapula, which happens when you pull your shoulder blades down and together. Squeeze your lats, then initiate the move by pulling from your elbows and keep them close to your torso so they don’t flare out to the sides.

“You want to raise your chest up to touch the bar for the fullest range of movement – simply raising your chin to bar level or just over the bar won’t achieve the fullest range. Going to this top position will also improve the development of the connective tissues around the shoulder joint and increase muscular engagement across your entire back.

You can start with band-assisted reps to build up strength, and then introduce additional weight when you need to. “Add weight when the reps you can do no longer fit your training goal,”

Benefits:  

• Maximise back muscle size and strength
• keep the shoulder joint stable and the ball of the joint secure in its socket
• This workout will ensure optimal engagement of the lats,