Learn the keys to the pull-up, the movement that will help you build a broad back, defined shoulders and large biceps.
Do you avoid the bar in the gym? Do you have humiliating memories of sports class? You’re not alone. The dominated is intimidating for many men. And it’s a shame because there are few exercises that strengthen your entire torso, retain your core and improve your posture like the classic dominated.
Learning to do this movement is a challenge worth undertaking. It’s an exercise you can do anywhere, from the gym to a scaffold on the street or the tree in your backyard.
We are here to show you the way and help you overcome all the obstacles you find in your way – thin arms like matches, heavy legs, weak grip – so that you can master this extraordinary movement of body weight. It doesn’t matter if this exercise gives you nightmares, you will learn how to do it. Ahead!
Doing a pull-up takes more than just hanging on a bar and pulling until your chin goes over it. Knowing the minutiae of movement will keep your shoulders healthy while strengthening your back.
THE DETAILS
THE LOWER PART
Never relieve the strain on your back. Your arms should be fully stretched, but don’t just hang, keep constant tension on your shoulders. “If you relax completely, you will put pressure on your bicep tendons and rotator cuffs,” says Eric Cressey, CSCS. “You don’t want that to happen.”
HALFWAY
Pay attention to your shoulder blades. Once you start to pull up, don’t just use your arms. Instead, consider bringing your shoulder blades down and back as your elbows travel to your ribs. You will be using what physiologists call “scapulohumeral rhythm.” This is key to maintaining shoulder health.
THE UPPER PART
Don’t give up now, work to finish. When your chin goes over the bar, don’t stop pulling. Squeeze the shoulder blades and try to keep the tension in your abdomen and glutes. “Your torso may move slightly backward, but be careful, you shouldn’t let your shoulders go forward,” explains Cressey.
THE GREAT DEBATE
There are three types of pull-ups that are usually seen in the gym. Know the pros and cons of each before allowing someone to change your technique.
Dominated by hanging completely. In the lower part of the exercise, you relax your shoulders and back.
PROS. You will use the full range of motion. The pause minimizes cheating.
CONS You leave your ligaments in a vulnerable position.
Constant tension. It is the gold standard, you keep the tension in the back in the lower part.
PROS. You strengthen your back and arms by keeping the ligaments secure.
CONS It is much more difficult than it seems; Eight reps can challenge most fit men.
Dominated with rocking or kip. Your shoulders swing back and forth creating inertia.
PROS. This movement challenges your endurance while helping you develop strength in the upper body.
CONS If you don’t have an impeccable technique, it’s easy to injure your shoulders.
HOW MANY CAN YOU DO?
ZERO: DO THESE MOVEMENTS THREE TIMES PER WEEK
1. Isometric contraction. Stand in a box under the bar and jump to the top position of the exercise. Stay there as long as you can, contracting the muscles in your back. Try to hold three repetitions of 20 seconds.
2. Negative overpowered. Stand in a box under the bar and jump to the top position of the exercise. Pause and then slowly lower yourself. This process should take you five seconds. Complete three sets of five repetitions.
3. Inverted row. Take a couple of TRX grips and tilt your body until it forms a 45 degree angle to the ground. Bring your elbows back, then return to the start. That is a repetition; do three sets of 15.
ONE TO NINE: DO THESE MOVES TWICE A WEEK
1. Progressive increase of reps. Hang on the bar, do a pullup, and then drop to the ground. Do five of these your first week. The following week, perform four sets of two repetitions (in other words, two pull-ups before getting off the bar).
2. Assisted dominated. Hang a resistance band from the bar by passing one end under the other. Place your foot at the bottom. Hang on the bar and do pull-ups. Try doing two sets of eight repetitions.
3.Dominated scapular. It hangs from a bar with slight tension on the shoulder blades. With your arms stretched out, contract these muscles completely. Hold for a second. That is a repetition; do two sets of 10 to 15 repetitions.