Stop Doing Pull Ups Like THIS! ⚠️

Pull ups are one of the best back exercises for mass you can perform to build a bigger back, but you need to make sure your pull up form is on point to get the most benefit during your back workouts. One common mistake on both pull ups and chin ups is allowing the shoulders to round forward at the top of the movement. This is less effective to build back muscles and takes tension off the targeted areas. Instead, when doing pull ups during your back training, make sure to lead with your chest and prevent it from collapsing. If performing a narrow grip chin up (lat exercise) to specifically build lats, leading with the chest is not necessary (torso can remain upright) but the mistake of not allowing the shoulders to round over still applies. Apply this to your next pull up workout and you should notice a difference.

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[sthlng]

For better mind muscle connection, imagine youre pulling with your elbows, down to your hips

[SeanNalewanyjShorts]

ADDITIONAL NOTES:

Keep in mind that the "lead with chest" cue applies to a standard overhand pull up where the emphasis is on targeting the upper back musculature. If you're specifically trying to hone in on the lats, then you ideally want to be using a narrower grip with the elbows tucked into your sides and a more upright torso. (A rack pull up would be even better because having the legs forward with the resistance out in front of the body will emphasize the lats even more, though that variation can be a bit of a pain to setup.)

However in both cases the initial mistake of not allowing the shoulders to collapse still applies.

[egida]

Me who can't do a single pull up, unless I max out the machine :
great info as always, Sean.

[yugswaroop]

doing pullups with bad form was my worst choice in 4 years of my fitness journey. idk what happened, I was doing pullups with my head down and shoulders caved in and I pulled a muscle or something and now I have permanent rhomboid pain.

[kaiphanstudenthbhs]

This techinque is extremely difficult and turns the movement into more of a row. In calisthenics we train the weighted pull up as a competition movement. Basically, it is impossible to keep your chest up when going for heavy sets or a one RM. We use what is called an arched to hollow technique. Arching at the bottom promotes a strong initial pull and we hollow so we can get our chin above the bar. Despite not using optimal form, calisthenics athletes have great back development because weighted pull ups provide massive progressive overload potential.

[Outlierfacts]

Simple, stop trying to pull your head over the bar and instead stick your chest out slighlty and try to pull your chest to the bar also too wide of a grip tends to cave in the shoulders, just keep it slightly/moderately above shoulder width

[ananthmuppidi]

Me who can’t do a single pull-up:

i n t e r e s t I n g

[martinlazarini]

Well in this excessive I think you might be exageranting the hollow position since, yes the leading with the Chest is a more bodybuilding like style there are also the Hollow Hold Push ups which are more for calisthenics athletes and explosive power, plus in my personal experience when you do the Hollow motion the movement instead of becoming like a Vertical Row(involving your traps more, again nothing wrong with that) it changes into a sweeping motion that shifts the load to the lats for me, it’s just a different variation.
(FitnessFAQ’s video were he demonstrates both sides of the equation with a solid technique)

[obiegarza]

I love this guy. No bs. Simple. Easy to follow

[DaanSnqn]

Just flop on the bar like a fish on dry land and call yourself a CrossFitter®

[YuhSamB]

THANK YOU!!! my shoulders and back been hurting lately much better now Ty again

[chritophergaafele]

Big fan of this advice. Extrapolates to every bodybuilding exercise.

[stamatisvragas]

I wouldn't say that the tension just disappears from the back muscles, instead of rhamboids and traps it will go to the lats. If you dont feel your biceps working harder then you don't just float, a muscle has to take the previous muscle job and that is the lats

[Callisthenicskid]

I think it's called the hollow pull up it actually targets the lats more than the achred one more but the achred one builds more your back muscles more

conclusion:do both

[Jeffery-Vanity-Blofield]

Noel may have started the trend of this style video but Sean owns it.

[gorillahottortilla]

No need to cross those legs bro. Keep it straight and core tight.

[jeovanygodoy]

This arch pull up work pretty similar to rows for upper back, u can still do hollow body pull ups for lats and rows for the upper muscles

[raulshaji]

thanks for the video
I actually needed this

[adamek]

I do weighted pullups and if you want to go for PRs your form will break down and you will have your shoulders roll over. Never been injured on a pullup even with my shit tier shoulder joints.