Ideal Pull-Up execution to HAMMER the Lats: - Explosive concentric - Controlled (but not needlessly long) eccentric - Chin gets CONVINCINGLY over bar at top (bar is approaching clavicle) - 98% of the way to full dead hang at bottom (scapula remains depressed/shoulders dont rise)

Our assisted has feet support instead of knee. Does that matter? (It’s all I’ve got but just curious) Do you feel doing a controlled eccentric on assisted is the same benefit as jumping on a box to hop up and do unassisted eccentrics on a bar? As in, if trying to get a first pull up is programming in eccentrics only in addition to assisted machine a good call?

Was just working on my assisted pull-ups today

You’re going to get that unassisted one soon enough AK!

We need a post like this for every single exercise and machine variation known to man. It should keep you busy for the next 6 months! I’d appreciate it if you started with lever rows, RDLs, and flat chest press machines 😉

Nice

Getting over the bar is easy to measure. Keeping the right muscles loaded throughout the whole rep is the harder part.

The pause at the top makes lat engagement much cleaner.

Hook grip with straps a must

Does it make a difference if the hands are closer to each other? Is it more or less effective?

It’ll further elevate the humerus which we probably don’t love for Lats

Thanks!!

🤝💪🏻

Great form Dean, i struggle with pull ups like many, what's your Number 1 tip for strength improvement to facilitate this kind of form to start with?

Use a variation that allows for good-great technique in the 5-10ish rep range 2ish x per week for multiple sets As high as 12-15 reps can be fine but beyond that it’s getting silly

I've tried to better my pull-up form by using heavy bands around bar and knees - the assistance helped, and the strength will come. Thnx Dean.

🤝💪🏻

My problem is that if I do them at the beginning of the workout, I feel like it fatigues me like crazy. If I wait until the end of the workout, I’m too fatigued. Send help

Are you doing really high reps? Lot of sets?

2 sets of 10-13ish but that’s a lot more than I was previously doing with strict form. I was a like 7 with strict form a few months ago. I hit the pull-up assist when I leave and do like 20 to just really work on my form

I’d probably stay closer to 5-10ish reps ideally

Ok done. Thanks

That’s the cleanest pull-up cue set I’ve seen, especially keeping the scapula depressed at the bottom instead of fully dumping into a shrug. Makes a huge difference for actually loading the lats instead of just bouncing off the bottom.

Any tips if your goal is 20 (just because - it’s rad for a girl ) and you are stuck at 13 strict ? I realize I’ve been going too far down - but can’t really tell what is still good form at the bottom of the movement . Any help is appreciated!

There isn’t any magical elixir type tip I can really give The gap from 13 to 20 will be bridged by effective programming / dieting adhered to consistently There’s obviously a lot that goes into that but generally speaking 2-3 sets of pull ups or a pull up variation taken close in proximity to failure 2-3x per week will have you on the way there

Thank you ! Should I do 1 weighted day and one day for volume ? Then just grease the groove a few days a week ?

You should basically do whatever variation allows you to perform the movement with pristine technique in maybe the 5-10ish rep range If 20 is a target though, some higher rep sets may be warranted

Thank you !! I’ll report back

Yesmam!