Working up to wide grip pull ups?
- Thread starter ZOOYUKA
- Start date
Can you do normal grip pull-ups? If so how many?
Work on negatives, jump up to the top and slowly lower yourself. Careful with these though, I'd say do a few sets of 5 and see how you feel, the slow eccentric will cause massive DOMS (muscle soreness) if you are not careful with it.
Work on negatives, jump up to the top and slowly lower yourself. Careful with these though, I'd say do a few sets of 5 and see how you feel, the slow eccentric will cause massive DOMS (muscle soreness) if you are not careful with it.
SlitheryDee
Lifer
- Feb 2, 2005
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If you can do 4-5 chinups, you should be able to do at least a couple of pullups with your hands at the same width. Greasing the groove would probably be a great way to work up to more pullups and then wider and wider grips at your level of strength.
Greasing the Groove
Don't do too wide of a grip or you might injure your shoulder. IMO, shoulder lenght pull ups is better for beginners. When you feel any pain, stop and rest. Goodluck. Pull ups are one of the best exercises out there 
I've always just done normal width grip (shoulder or slightly wider) both pronated and suppinated grip. Once you get to being able to do 10 or more in a set, start doing them weighted in sets of 5. I know wide grip has a reputation for building a hyooooooooge back, but normal grip weighted has to be good there too.
MJinZ
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- Nov 4, 2009
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SociallyChallenged
Elite
- Mar 22, 2002
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Not as functional as jumping pullups with slow eccentric descent or as the Grease the Groove method. This is a poor substitute in most cases.
It's too easy to cheat with a lat pulldown by leaning backward or employing your lower body in a way that gives you a mechanical advantage...
Slightly leaning back is required in order to bring the bar in front of you, but it shouldn't be excessive to the point where you're turning it into a row. Your body should be as upright as possible.
MJinZ
Diamond Member
- Nov 4, 2009
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Cheating is on you, not the machine
Nothing is better than a Lat machine because it lets you do 5x5s either progressively or not (whichever stage you are in). Like always, form is important, and try not to use your biceps...
bommy261
Golden Member
- Dec 17, 2005
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Cheating is on you, not the machine
Nothing is better than a Lat machine because it lets you do 5x5s either progressively or not (whichever stage you are in). Like always, form is important, and try not to use your biceps...
its a poor substitute for the pull up. do the real thing instead, leave the retarded lat pull down for warmups and cool downs
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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It has it's place imo...
The bulk of the OP's training should be jumping with eccentrics but he can't even can barely do 1-3 he needs to work on his lats.
He should use the lat pull down to work on this. MOST people can't do a strict wide grip pull up for 6 'clean' reps that go all the way to the bottom. He should use a lighter weight and focus on starting the pull up with his lats when on the lat pull down machine.
I do about 3-4sets after a maximum set of wide grip pull ups.
Koing
How much of a carryover is there between the lat machine and pull up? Also, what are the cues to be able to start the pull with only the lats?
Why do you want to do wide grip pull-ups?
For the record, jumping pull-ups are a decent way to boost pull-up numbers, but using bands to do assisted pull-ups is better still. That way, you're doing the full pull-up motion, just with less resistance. As you get stronger, gradually do more reps or use a smaller band until you can ditch the band altogether.
For the record, jumping pull-ups are a decent way to boost pull-up numbers, but using bands to do assisted pull-ups is better still. That way, you're doing the full pull-up motion, just with less resistance. As you get stronger, gradually do more reps or use a smaller band until you can ditch the band altogether.
Because I can't. Plus, guys who can usually crank them out effortlessly are a bad ass.
^ Agreed. My lats have gotten absolutely huge from doing weighted wide-grip pull ups. One thing that might work (if it is available @ your gym) is the "assisted pull up". The one where you kneel on a platform that has some weight counterbalancing it to assist you in the pullup, so you aren't pulling up your entire body weight. Speaking of which, what is your height/weight? It may be more of an issue of you weighing too much than you not being strong enough, but I don't really know.
Another thing that might work is getting somebody to spot you and assist in holding up some of your weight while you do the pullups. Or if you can even do a few right now, do as many as you can (to failure), rest a minute or two, then do it to failure again a couple times. You will eventually get stronger. It just takes work.
Another thing that might work is getting somebody to spot you and assist in holding up some of your weight while you do the pullups. Or if you can even do a few right now, do as many as you can (to failure), rest a minute or two, then do it to failure again a couple times. You will eventually get stronger. It just takes work.
Koing
Elite Member <br> Super Moderator<br> Health and F
- Oct 11, 2000
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http://www.t-nation.com/testosterone-magazine-626#pull-up-strength
http://www.youtube.com/watch?v=W8MB8IGCl8o
I should be able to do 20 clean reps by the end of the year. My best is 18reps. I've been doing one set to max 5-6x a week for the past 3 weeks. Once or twice a week I then do about 5 sets of lat pull downs
and the 1x a week I do some reverse grip rows for some additional lat work. I sometimes finish with one set of max set of pull ups to my left wrist.Probably my favorite upperbody exercise! Just love it!
Koing
Its strength not weight. I am 6'2'' 185lbs. My back is probably my weakest aspect right now.
It's real damn hard to haul 225 lbs up and down doing pull ups. I've been working on mine for a while now. Such a tough exercise.
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