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How To Get MORE Gains From Pull-Ups (4 Mistakes You Need To Fix)

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Rating: 4.0; Vote: 1

Want to do better pull ups? Want to increase reps on pull ups? Youve clicked on the right video. Pull-ups are one of the oldest yet most widely used back exercise out there - and for good reason. Theyre convenient to do and very effective at growing and strengthening your mid and upper back muscles. But, despite how simple this exercise may seem, the truth is that most lifters screw this movement up with a few common pull up mistakes that take away from the effectiveness of this exercise. In this video Ill cover exactly what those errors are so that you can instantly build MORE muscle with pullups in turn, helping you increase pullup strength. And get more pullups. The first mistake has to do with grip width. Gripping the bat too wide makes pull-ups less effective for two reasons. One is that it shortens the range of motion of the movement which may enable you to do more reps can compromise growth due to the limited range of motion your back muscles will experience each rep. And second, is that it puts your shoulders in a more compromised position. Which can obviously be detrimental for your gains in the event that you do actually end up harming your shoulder. You also dont want to grip the bar too narrow. This can not only shift some of the tension away from your back muscles, but can also make your forearm muscles now the limiting factor in your pull-up. So, what you want to do for better pull ups is grip the bar not too wide and not too narrow. Use a grip thats slightly outside of shoulder width. The second mistake youre making is failing to properly engage your core during the exercise. Now although this isnt necessarily bad, it does create a great deal of instability and wasted energy during the pull-up which can negatively affect your strength in the movement. So instead, before you even go into your pull-up, start with your legs straight if possible and then crunch yourself into this C position by engaging your abs. Then from here, keep your core engaged and maintain that position as you perform each rep. This will not only instantly provide a ton more stability into your pull-ups, but by setting your lower back in this more stable position it can also enable your lats to pull with more force because they attach into the low back. The next mistake is losing form at the top of the pull-up. Usually, they do so by letting the shoulders shrug up to the ears and roll forward as they struggle to get above the bar. This not only puts the shoulders in a compromised position but also disengages the back muscles that were trying to target. Instead, to build more muscle with pullups, we want to keep the shoulders back and externally rotated and chest upright even as we get to the top. To do so, before you initiate the pull, first set your shoulders by pulling your shoulder blades down and back so that your shoulders move down away from your ears. Then, as youre pulling, simply think about pulling yourself up by leading with your chest and trying to get your upper chest or collar bone to the bar. The last mistake you want to fix so you can get more pullups is youre simply not doing enough volume for your pull-ups. Focus on doing more total pull-up volume, instead of the lat pulldown, as this will better transfer to your pulling strength. And theres a variety of different ways you can achieve this. So, if youre currently stuck, then add in some additional sets of pull-up negatives after youve fatigued yourself during your normal pull-up sets. Or, if you can only do lets say 5 or so pull-ups in a row, then just perform more sets but with less reps per set. So, to sum the video up, heres a quick recap of the main points thatll help you increase reps on pull ups: First, use a proper grip of about 1. 5x shoulder width. Second, keep your core engaged before and during the movement. Third, dont lose form and roll your shoulders forward at the top. And lastly, ensure youre doing enough pull-up volume as thats key to improving your strength with this movement. So hopefully you were able to see that although yes choosing the right exercises is important, executing these exercises in the right manner is really whats key to maximizing the growth you experience from them. And for a step-by-step program that uses science to not only show you what to workout week after week, but then shows you exactly how to perform each and every exercise for maximal activation and growth while pairing this with a nutrition plan to support your recovery, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: : Music by Ryan Little - Body Language
Date: 2022-01-03

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Comments and reviews: 10

Jasmine
Hi Jeremy, following your pullup tutorial video, after 8 weeks of practice, I just did a real pullup (no assistance) last week! Thank you so much. I'll keep practicing using your tips in both videos and improve pullup game. Grateful for the amazing videos - I've watched lots of tutorials before but wasn't able to form a workout plan to actually work on it, but with your pullup workout plan, I succeeded! :D
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Ryan
So rock climbers should do narrow grip pullups for forearm gains instead of medium-width pullups which are pull more from your back muscles. Thanks, didn't know about that!
I'll also keep doing some medium-grip pullups here and there for back strength, but will focus more on narrow-grip pullups for rock climbing strength.
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time
Tried doing it a pull was suprise how easy it was, but it seems I was going to narrow, felt it alot in biceps and triceps. And in elbows too which is bad. Tried going wider but then wasn't pulling from the elbows hurting shoulders a little bit, no upper back connection. There is alot to take in but this video helps
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Jeremy
GUESS TO WIN! My back is still sore How many pull-ups did I have to do to get all the shots for this video? Comment below and the first 10 people to guess the right number (or the closest ones to it) will get enrolled into a BWS program for free! Winners will be chosen tomorrow!
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Tomas
What about to use resistance band to do more reps? At the moment I do 3 sets with 10 reps all with the band and last couple reps in third set is really hard to complete.
The good thing is that I can more focus on proper execution and build proper movement habits.
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Udon
didacticely well structured and evidence-based recommendations! you tackled actually all the important points, esp the last one regarding ppl struggling to only manage 3-5 reps. Recap at the end is cherry on top! well done!
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unrockbaer
Man i'm impressed not only by the production of this video but it's also so well explained AND he's not like 'trust me on this' but backs this all up with scientific data! Well done and thank you for this.
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Sawrattan
Does anyone get the 1. 5 shoulder thing? Is that meant to be your shoulder width x1. 5? My gym pullup unit has fixed handles, so trying to figure out the best handle to use.
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Fleadog
I was doing too many flex hangs, shoulder impingement, had to stop for 6 months, so now starting all over, lesson learned, dont rush, if ya feel pain you know is bad, stop
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Dimitar
Does high core activation means that you also train your ABS effectively enough that you can also put muscles on your six pack?
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