back builder pulled with your palms facing you, loaded by your bodyweight
the supinated grip tucks your elbows in and lets them finish further back than
a pull-up, which is where the lower lat does its work
the biceps take a bigger share than on a pull-up, which is why most people
manage more chin-ups than pull-ups at the same bodyweight
Execution
Grab a pull-up bar underhand with your hands about shoulder-width apart. Hang
with your arms fully extended and your shoulders packed down. Brace your trunk.
pull your elbows down towards your ribs
keep pulling until your chin clears the bar
lower yourself under control to a full hang
let your shoulders travel up at the bottom for the full stretch
Once bodyweight gets easy, add weight with a belt or a vest. When the set gets
heavy, bang out a few more reps in the bottom half to milk the stretched
position.
Purpose
back builder pulled with your palms facing you, loaded by your bodyweight
the supinated grip tucks your elbows in and lets them finish further back than
a pull-up, which is where the lower lat does its work
the biceps take a bigger share than on a pull-up, which is why most people
manage more chin-ups than pull-ups at the same bodyweight
Execution
Grab a pull-up bar underhand with your hands about shoulder-width apart. Hang
with your arms fully extended and your shoulders packed down. Brace your trunk.
pull your elbows down towards your ribs
keep pulling until your chin clears the bar
lower yourself under control to a full hang
let your shoulders travel up at the bottom for the full stretch
Once bodyweight gets easy, add weight with a belt or a vest. When the set gets
heavy, bang out a few more reps in the bottom half to milk the stretched
position.