you want wider lats, have I got an exercise
for you! This one will blow up your lats
like no other type of pull-up I've found.
The secret to this one lies in WHERE
you do the pull-up...
I'm not very good at keeping secrets so
here it is...
do the pull-ups in the CORNER of the power
know it's hard to contain yourself at this point,
but try to keep it together! Once I explain HOW
to do pull-ups in the corner of the rack and WHY
this corner pull-up works so good, you'll be itching
to get to the gym and try it.
really properly explain why it works so good,
you first need to know how to do it so you can
visualize how it works.
to do this exercise, you're going to need a power
rack. And that's pretty much it. Technically,
you should also be able to do at least 6 to 8
reps of regular pull-ups in order to perform this
exercise. But even if you CAN'T do that, I'm also
going to show you a way to spot yourself so you
CAN perform this exercise and get just as much
out of it as anybody else.
So even if you can't do full pull-ups right now,
stand facing the corner of the rack. Now reach
up with your left hand and grip the top cross-bar
with a PALM-FACING-AWAY grip (a.k.a. reverse grip)
about 18 inches from the corner. Now reach up
with your right hand and grip the side top beam
with the same grip at the same relative distance
from the corner as your left hand. You want to
be sure to keep your grip even on the beams. Definitely
experiment with grip width to best match your
armspan when performing this exercise.
you're ready to pull!
your knees and get your feet off the ground. You'll
immediately notice the tension in your lats in
that bottom position. Perform a regular pull-up
movement, bringing your body up as high as possible.
the BIG trick...as you pull yourself up, try to
consciously PUSH OUTWARDS
against the cross-beams of the rack. This outwards
pushing combined with the pulling up puts HUGE
tension on the extreme outer fibers of the lats.
pull yourself up as high as possible then lower
yourself SLOWLY and under complete control.
The negative on this exercise is VERY intense
and the stretch it puts on your lats is phenomenal!
you get towards the bottom, let your arms go completely
straight to maximize the stretch on the lats.
Be sure to keep tension in the shoulders, though.
Even though your arms are straight, you want your
body to still be supported by muscle tension in
the lats and not the tendons and ligaments of
your shoulder joints.
pull back up again, remembering to push outwards
against the cross-beams as you pull up.
going until you can't do any more reps. It's a
tough exercise and an eye-opener even for people
who can do a lot of pull-ups!
how do you do this exercise if you can't do a
lot of (or any!) pull-ups?
Self-spotting with your feet.
you're in the rack, you can either set the safety
rail or the racking pin (the hook that you rack
the weight on) to about 2 feet or so off the ground.
The exact height will depend on how tall your
rack is and how tall YOU are. Basically, you're
going to be using it as a step. As you do the
pull-up, you're going to set your foot on that
pin/rail and use your legs to help you get the
important here to give yourself only as much help
as you need to complete the rep you're doing,
NOT so much that you're just standing up and down
and going through the motions. You want to keep
strong tension on the lats to get the most out
of this exercise.
technique is good not only for those who need
help right off the bat but for doing forced reps
when you CAN do full reps on your own. When you
can't perform another full rep on your own, set
your foot on the pin/rail and keep going!
can also perform this exercise using a palms-facing-in
grip (supinated), but I've found it to be less
effective in terms of hitting the outer lats than
the palms-facing-out version because you don't
get the same outwards-pushing tension on the lats.