Subject: Build a wider back with Corner Rack Pull-Ups...
The pull-up is a classic bodyweight exercise for developing the lats and greater back width.
This variation of the pull-up takes it to a whole new level of stretch and tension on the lats, effectively targeting the outermost fibers of the lats for improving back width.
It's very simple...
Instead of doing pull-ups on a regular straight bar, you will instead do them in the corner of a power rack, gripping onto the top cross-beams.
The key with this exercise is that you will grip with your palms facing OUTWARDS, away from your body. As you pull-up, you want to focus on actually PUSHING outwards against the beams. This helps take the biceps and brachialis out of the movement, putting even more focus on the lats.
As well, you will also use a thumbless (false) grip, which further takes the biceps out.
You'll need to be strong enough to do at least 7-10 regular pull-ups before using this one.
Start from a dead hang at the bottom. Make sure you still maintain some tension in the shoulder joints.
Now begin the pull-up by activating the lats and pushing outwards against the beams. This will put massive tension on the outermost fibers of the lats. You will feel this from the very first rep.
Use a very controlled, zero-momentum movement here. This is absolutely critical. There should be no pumping or power pulling here. Feel your lats activating strongly as you pull up.
Come all the way up as high as you can.
Lower slowly, coming back down into the bottom position. At the bottom, let the shoulder blades come up to get a full stretch on the lats. Again, don't let tension out of the shoulder joints. This is a very controlled movement.
I recommend performing 3-4 sets of as many quality reps as you can get.
Corner Rack Pull-Ups With Lateral Band Tension
Now we're going to add some constant directional resistance in the form of a band. This is going to put even MORE tension onto those lat fibers.
I'm using a small 42 inch band looped in half.
If you need bands, click here to go to my recommended supplier (use coupon code "RBTFITSTEP" to get 10% off any band packages on that page).
Put your hands through the loops of the bands and set them on your wrists.
Now the fun begins...
Grip the rack with your left hand, then stretch the band and grip it with your right hand. You'll feel the constant tension immediately.
This is going to force your lats to not only pull you up, but also fight to keep the hands from being pulled inwards at the same time. It is absolutely brutal and incredibly effective.
Then perform the pull-up, just like you did in the original version.
These will be tougher reps...the constant stretch is extremely demanding.
Perform 2-3 sets of this one.
Conclusion
Start with the regular Corner Rack Pull-Up and make sure you feel it exactly where and how you need to feel it. Once you get comfortable with that, you can add in the lateral band tension and really put it over the top.
After working these hard, you will feel soreness in your lats that you've NEVER felt before. I found it not only got the outermost fibers, it really targeted the lower lats nicely as well, especially when you make sure to pull up as high as you possibly can.
Watch the full video of the exercise in action here.
If you'd like to start from the exercise demo, click here.
---
Want More Killer Back Exercises Like This?
Upper Back
|
High-Tension Full-Range Pulldowns This exercise is all about tension and FULL range of motion...no other back exercise offers this combination. Why? Because you're actually combining TWO different back exercises into each rep. You'll never look at pulldowns the same way again... |
Middle Back
|
The Renegade Row is a classic back exercise, holding a push-up position then alternating one-arm rowing with kettlebells or dumbells...THIS setup method takes the exercise even further, increasing back AND core involvement. |
Lower Back
|
Barbell and Bench Braced Back Extensions This is one of the coolest direct lower back/posterior chain exercises I've found. It's similar in concept to a glute-ham raise machine but you can perform it using simpler (and cheaper!) equipment....and it works just as well, if not better! |
Traps/Neck
|
Seated Lean-Forward Barbell Shrugs One of my favorite trap exercises of all time...this one utilizes a very simple change in body and bar position to shift more focus to the middle traps while still working the upper traps. This will develop great back thickness AND t-shirt stretching upper traps. |
Enjoy!
Nick Nilsson
The "Mad Scientist of Muscle"
------------------------------------------------------------------
https://youtu.be/s84vh9EcuPg
http://www.thebestbackexercises.com
------------------------------------------------------------------
I'm known as the "Mad Scientist of Muscle" for a reason. I
enter my
training lab every day with one singular obsession...to experiment
with and deliver science-based, unconventional new training
programs, techniques and exercises that get you results FAST,
where other programs fail.
Be sure to visit (and like!) my Facebook
page and subscribe to my
YouTube channel for more free exercises and training techniques.
You might be missing emails from me! Click
here to learn how to
whitelist my emails, to ensure you receive everything I send to you.
------------------------------------------------------------------
More insane Mad Scientist training to help you burn fat, build
muscle and develop YOUR best physique.
http://www.metabolicmonsters.com
http://www.28daymuscleexplosion.com
http://www.madscientistmuscle.com
http://www.metabolicsurgerapidfatloss.com
http://www.buildabigbutt.com
http://www.thebestexercises.com
------------------------------------------------------------------