7 Dumbest Pull-Up Mistakes Sabotaging Your Back Growth! STOP DOING THESE!

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There’s something magical about the number seven. Seven Wonders of the world, seven days in the week, seven deadly sins, and the list goes on. However, there’s NOTHING magical about the 7 pull-up mistakes that you might be making that are sabotaging your gains! Today we are going to take a look at the 7 pull-up mistakes that are holding you back from not only making gains, but also progressing with the movement.

Mistake #1: Avoiding Pull-Ups Because You Can’t Perform Even One Repetition
This is the first mistake because it is without a doubt the most important! Too many of you say you skip doing pull-ups because they are too hard or that you can’t do many reps, so you would rather spend your time in the gym doing other exercises. But that is just an excuse, especially since there are so many ways to get over the initial barrier of performing one repetition, to a full set of pull-ups.

For example, most gyms today have assisted pull-up machines or you can even utilize bands to help displace your weight. All you need to do is start by displacing, let’s say, 50% of your bodyweight, and then work into decreasing that number as you continue to grow stronger and bigger muscles over time, just like ANY OTHER EXERCISE. Then eventually, you’ll be able to perform one full pull-up without the assistance of the machine, and it’s just a matter of time before you can start banging out 5, 6 or 8 reps in a row.

On top of that, there are other ways to increase your pull-ups such as doing jumping negatives, inverted rows, or you can even do DEAD HANGS which I actually made a video about a while back. And even if that isn’t enough to get you going with your pull-ups, you can check out my other video called “How To: Pull Up & Tips To Increase Your MAX REPS! For Beginners Too!” But at the end of the day, if you are not utilizing the pull-up, which is one of the most effective compound movements to build your upper body strength and mass, I strongly urge you to reconsider. Otherwise you will be missing out on some serious gains and progress, trust me.

Mistake #2: Not Going All The Way Down
First off…get your mind out of the gutter! We are talking about range of motion. Now, whether it’s chin-ups or pull-ups, many of you struggle to get your chest or at least your chin close to the bar at the top of the movement. But to be honest, I don’t really care about that. Going all the way up is a matter of shoulder strength and flexibility and it’s not a MUST to maximize the pull-up. Of course you should be going as high as you can on every rep, but don’t feel defeated if you can’t bring your chest to the bar. However, what I do care about is when I see dudes in my gym totally ignoring the stretch at the bottom part of the movement. ESPECIALLY when they are doing weighted pull-ups! I think to myself ‘bro, you didn’t even pass stage 1 yet, put the weights down and get it right!’ As you all know by now the negative is the most important part of the range of motion for any exercise. But to take it one step further, THE STRETCH at the end of the negative is EVEN MORE important.

Keep in mind that OF COURSE by avoiding the lockout you’re able to perform more repetitions, but at what cost? How do MORE SHITTY reps help you build more muscle? The answer is, they don’t. But on the other hand, when you do go all the way down, even if you get a few less reps, you’re still setting up your lats up for an incredible stretch at the bottom of the movement that will completely tear your muscles apart. THAT’S what’s going to spark new growth, NOT doing as many repetitions as possible with bad form.

So for your next set of pull-ups, once you get to the top of the range of motion, I want you to control the negative and slowly lock-out your elbows and shoulders by completely hanging from the bar on each rep. Really feel that insane stretch in your lats and then re-engage and go all the way up for your next rep and repeat.

*CONTINUE READING HERE*

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[ScottHermanFitness]

I packed this video with not just mistakes.. but *MANY* ways to improve your pull-ups for more muscle growth whether you can do only 2 in a row or 20. I *got your back* Nation!!! see what I did there? haha

[dud]

Scott: "don't mind the hair in that old video"
Scott: has almost identical haircut today

[rthj]

Mom: Stop focusing on the negative
Psychiatrist: Don't focus so much on the negative
Fitness Youtubers: Focus more on the negative!

I am so confused in life.

[PeaCe.T]

Me: MAGIKARP, USE SPLASH!!!

Magikarp: 4:46

[yellowjacket]

Almost 2 years since you gave us these golden pointers and it's still the "go to" video I share with friends that need help badly. Thank you for the wisdom. You earn all you get because you work hard. Thank you for never compromising. Life long subscriber.

[scottyg]

The problem is finding a straight pull up bar in most commercial gyms! A lot of them have these goofy handles going in different directions! BS! I like a straight bar for pull ups and chin ups!

[Anand_Menon]

Bro I just can't thank u enough for this video!!!! I was able to do only 3 to 4 pull ups....for about one month I've been following these tips...I do 3 to 4 pull ups till I can't do anymore then place a bench underneath and do a super slow negative till the very bottom and hold for 2 secs and repeat till absolute failure..I repeat this for 4 sets..I can feel my lats screaming...i do it twice a week...now one month later I'm able to do 6 to 7 pull ups in a row thanks a I feel

[guitarfan]

I always appreciate a good pull up video. These kinds of tips helped me to get 8-10 bodyweight reps and noticeable gains. 6 months ago I couldnt even do 1 wide pullup like this.

[TheViperjs]

Pull up is definitely up there for one of the best, if not the best, back exercises.
I've been training for 2 years and see no significant gains on my back. Then I went to college however the college gym does not have much equipment for back exercises so I was forced to add pull-up into my training regime(I used to run away from them).

Oh boy does my back GROW. I still remember the pain(the good one), pump and soreness when I did my first pull-up centered back training. I also gain more strength for my dead-lifts, bent-over-row, etc.

Even though I've been doing pull-ups for almost 3 years now, this video still points out some of the mistakes that I've failed to notice.

Once again, great work Scott. Going to hit my next back day with all the correction mentioned in this video and feel like a beginner again.

My personal back training plan:
1. Dead-lifts 3 x 8~12 (progressively heavier each set)
2. Normal pull-ups 5 x 10
3. Neutral pull-ups 5 x 10
4. Underhand pull-ups 5 x 10
5. Dumbbell/Barbell bent-over-row 4 x 10/10/10 (Drop sets/alternate between dumbbells and barbell each week)
6. Cable row 4 x10

Any suggestion for my workout plan is welcomed :)

[ivanariverosarteaga]

I really love how positive and how cheerful you are! It’s really motivating and more enjoyable to listen!! I also like how clear your explanations are, thanks for the video!

[eddiedevere]

Thanks for this Scott. I'm in my 60s and have tendon damage in one hand and some shoulder impingement issues. I've been working around these quite effectively with DB exercises but have always used the injuries as excuses to avoid the hanging bar exercises. The 'cheats' you propose show me the way to get around the problems. I'm not aware of any other videos which show these options so comprehensively. Cheers.

[kamotefries]

Been 2 mos working on my pull-ups visiting the gym 3x a week. Glad to say I can already do 1 pull-up yey😂

[TheDengueman]

Thank you very much for this Scott. I have been avoiding pull ups and sticking to machines for my back workout, for the very exact reasons you just mentioned! Your analysis on every point on how to execute this exercise is on the spot! my gym trainers got it all wrong. I'll introduce them to your channel. More power to you and God bless you.

[incorrect]

Thanks for that Scott.I started with 3reps after a month I was doing 10 with 20kg on the belt.So definitely worth doing!

[gpyt]

Scott, appreciate your stressing the correct techniques and full range of motion - quality first, then work up to quantity, has helped me a lot, especially my form - thanks man

[ttbmg]

Best workout youtube channel I've viewed so faaar! Seriously, this guy knows what he's talking about and demonstrates perfectly.

[michaelgargiulo]

I like how some idiots say shit like Scott hasn't made any substantial gains over the years!Lol really! A Lil knowledge for all the haters and juice heads, the side has progressed consistently, just look at him now compared to year or two ago! Plus that's how a Natural Bodybuilders look! Keep it up!

[stevewildeagle]

4:50 😂😂🤣if I ever saw that id be ruined for that days exercise, I wouldn't be able to stop laughing.

[stillstrings]

"Guys you need to always venture beyond your limits"
And this.... is... to go... even further... beyond (Scott turns ssj3)

[StNudge]

Remember: If you can, chest to the BAHH