You'll need to be STRONG with pull-ups to attempt this one...I'll tell you that right up front. It's simple but EXTREMELY tough.

This is an isometric exercise that targets the lats directly (specifically the lower lat fibers), using an extremely wide arm position. It's very similar in position to the "Iron Cross" you'll in gymnastics on the rings.

To do this one, you'll need a power rack and arms longs enough to reach across from top cross-beam to top cross-beam and, I would estimate be able to do at least 8 to 10 good pull-ups.

Set your hands/fingers on TOP of the cross-beams of the rack. DO NOT grip around the beam.

By setting your hands on top, we take the biceps completely out of the exercise, focusing the tension almost entirely on the lats (some long head of the triceps, too). Because of that, the exercise turns into a PUSH rather than a pull.

You may have to stand on a bench or block at the start, if you're not tall enough to touch the ground with your feet.

First develop solid tension in the lats and upper body then take your feet off the ground and HOLD.



Right now, I can only hold for about 5 seconds.

As your bodyweight bears you down (it's all supported only by your lats and the long head of the triceps - no biceps), your fast-twitch muscle fibers will fatigue and you'll be unable to hold any longer. You will feel incredible tension in the lats while you're holding.

When doing this one, especially the first few times, DO NOT try to push to the point of failure. This is not like a chin-up static hold, or even a pull-up static hold.

This exercise puts such MASSIVE tension on the lats in a position that they're totally not used to, we don't want to cause injury. So as soon as you start to feel the tension/stretch starting to become too much, set your feet down and end the set.

However, as you build strength and your body gets accustomed to the tension of the exercise, strive to increase your hold time and you CAN start to push closer to failure.

I would recommend doing 2 to 3 sets of these holds at the end of your workouts, when your body is warmed up. Do a hold, take about 30 seconds rest, then another hold, then 30 seconds rest then a final hold.

You can do these at the end of back workouts or, if you want to hit them with higher frequency for faster results, at the end of EVERY single workout. This will help you develop strength faster.

Personally, because I have a power rack in my basement, I plan on working these in a Daily Specialization framework for fastest results. One hold in the morning and one hold in the evening, every single day.

This is a great "secret weapon" exercise for developing strength AND mass in the lats (especially in the lower lat area)

You can check it out on video here as well





Enjoy!


Nick Nilsson
The "Mad Scientist of Muscle"