How Pull-ups change your back IF done right.

I started off 8 years ago with a very weak looking back. Over the last 5 years, my back has completely changed by doing one thing... pull-ups with proper technique. I used to cheat my pull-ups and have bad form... this led to no gains. In this video, I'll share what I did to improve my technique and in turn grow stronger back muscles.

0:41 - Isometrics
2:14 - Full ROM Pullup
3:26 - Banded Cuban Rotation
3:50 - Grip Variety
5:34 - Range of Motion
6:40 - Body Shape
7:51 - Ego
8:42 - Posture & Muscles Imbalances

MOVE STRONG NOW:

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Looking to make some back gains? What if we told you that it doesn't take a huge variety of exercises or weights, but just some mindfulness? This video will provide you what you need to focus on to get the most out of your pull-ups in order to see those back gains. You will be amazed at how your back transforms with just a steady & focused practice. Nothing crazy here! Just some good old pull-ups. It's all about quality, not quantity! Where are you with your pull-ups currently? Do you think your form could use some work? Let us know!

[Strengthside]

Where's your pull-ups at? Comment below!

[KINGBUBBA]

At 52 I've been been back at a steady work out for about 3 years now. It's been a rough learning experience. I have needed to take periods off to recover from injuries. Back, shoulders, knees, some sort of nerve thing in my forearm, etc. Thanks to your channel and a couple of other key channels I have learned how to foundationally strengthen myself. All that to say I have gone from getting stronger in my pull ups to not even being able to dead hang. I'm getting my strength back though! Through your awesome healthy shoulders videos I now can dead hang for about 80 seconds. Every morning! And I feel like I am getting pretty close to being able to do 1 healthy pull up again soon. I really appreciate you a lot.

[bidkarsalazar]

Your channel is very informative and motivational. I'm 51 on my weight loss journey. Coming from doing gymnastics when young to weighting 234lbs and unable to even do a pull up. I'm 204lbs now and I can't even tolerate hanging from a bar yet. Getting stronger everyday. I learn a lot from your content. thank you. Hope to be able to do a pull up by next year.

[Theo-ulqm]

One point I think is worth addressing about keeping your spine and hips extended during a pull-up is related to lat activation. The lats actually play a role in lumbar spine and hip extension. Keeping that area slightly extended during pull-ups helped me immensely with forming a strong mind-muscle connection with my lats. Now I can contract them really hard even with no weight.
And one cue I love on pull-ups in 'elbow in the back pocket'. Really helps me visualize the movement. Peace!

[flyingd]

pull up have always been the hardest move for me, and just recently I unlocked my first pull up, haven't consistent with it, sometimes I could do 2-4 total pull up, sometimes I can't even pull myself up. I'm working on perfecting the form and my goal is currently to unlock my 10 reps

[isabellelachance]

At age 55, I am starting to climb again. I’m taking lessons and I try to climb 2 to 3 times a week. Your video helps to see things differently to get stronger. I am able to do ALMOST one clean pull-up…

Thanks for sharing this content. It is really inspiring to me 😊

[joyceholloway]

I am at the very beginning. I am 58 years old and trying to get strength and flexibility in my life!!!! It is hard and takes a long time. I find the hands hurt long before anything else. I really LOVE your Thank you 😊

[adam.motions]

Amazing advice! I struggle with pull ups and these isometric top and bottom exercises are my new routine 🤙

[medittive]

Golden tips! I can do 5-6 pull-ups but they are hard AF and my form is terrible, so I stopped doing them entirely and I'm back to bodyweight rows and isometrics... surprised there was no proper mention of rows in this video! They are easily scalable and have great carryover into pull-ups.

[sinefabula]

Can’t say my form is perfect but one thing that improved it greatly was arch hangs, similar to what is shown in the video. Before those, I didn’t understand why some people, like me then, just clear the bar with their chin and some can pull their chest to the bar. Now I can do the latter too! But the most important thing is, I really feel my back muscles work after each set which never happened before I started arch hangs. And the other important thing is, I really began to understand how my scapulae work! So I really really recommend everyone learning to perform their pull-ups to follow the advice these guys are giving here. You’ll feel much better doing pull-ups the right way and, in my experience, the proper form isn’t even harder! It just feels completely different.

[fitness_brothers]

The best pull up video I found on the internet!

[adel]

I am scrapping my 7 pull ups with chin barely over the bar and retrain my technique to get my chest close to the bar even if it means only 1 pull up. Thanks for these amazing videos.

[shreedyp]

Ive been stuck on 3 pull ups for ever. Being 6"4 my long arms dont help but i am certain 1 day i will do 10 quality reps, with alot of help from you're amazing videos. Many thanks

[broncoramfan]

Being a heavy set dude almost all my life a pull up has been something out of reach. When I got serious into working out I worked on doing first unassisted pull up. A side injury stopped my progress. Years later I still want to complete my first pull up. I'm practicing hanging for time. Started at 3 sets of 5 seconds n have progressed onto 10-20 seconds. Somehow just hanging has helped with my shoulder pain. Slowly but surely I will accomplish my goal of performing a pull up

[lukeaaron]

After 15 years of body-building and more than a few life changing injuries.... that 'Christmas tree' on your back connects to the front top of your pelvis.
Front of your sternum connects to lower back of pelvis.
'Balance' means an infinite number of relationships to create stability, including front and back.

[lukefromtexas]

I was able to do 10 pull ups, but with rounded shoulders, only to chin height, not much feeling in lats, and little control.

I decided to start from scratch and focus on fixing my form and connection to the lats. It has been a humbling experience as I struggle to get even two reps. Gonna keep grinding though.

[Daniel_Zalman]

A few Qs about having a pull-up station in a backyard: how fast does the metal begin to rust? Do you do anything to maintain it? Does it have to be stored away in the winter?

[brucehelppie]

i can do about 8 1/2 overhand grip pullups in decent form. my goal is to be able to do a ring muscleup. i'm been doing baby muscleups, but can't even do a full negative using the false grip. at almost age 69 i can't just bombard my joints with tons of reps. in most cases, chasing after reps breeds bad form and does become an ego contest.

[BikeHikeLikeMike]

Thank you so much Josh! Great video. I appreciate the fresh and intuitive approach that you bring to doing quality pullups...I am going to give more priority to doing isometric holds at the top of the movement. Been doing (mostly) chinups and pullups for approx. 2 years now. Always a challenge for me to never compromise form for reps. I am several months into doing chest-to-bar reps and it has been a very slow and challenging process. On the first set of training I do pullups and I can do only a handful of chest-to-bar reps but I want to keep working and getting better at them. I think doing more isometric holds will help. 🙏 🙏

[BlewJ]

Thank you. I don't have one pull up yet, so it's nice to hear this before building poor form