back builder pulled with your palms facing each other
the grip most people are strongest in, so it carries more load than the
pronated or supinated versions before the reps run out
the elbow work shifts onto the brachialis, which sits under the biceps and
grows the same area
Execution
Take a parallel bar or a pair of neutral handles with your palms facing each
other, hands about shoulder-width apart. Hang with your arms fully extended and
your shoulders packed down.
initiate the pull by driving your elbows down and in towards your ribs
pull until your chin clears your hands
lower yourself under control until your arms fully extend
let your shoulders protract and elevate at the bottom for a full stretch
keep your ribs down rather than leaning back into the pull
Once bodyweight gets easy, add weight with a belt or a vest.
Purpose
back builder pulled with your palms facing each other
the grip most people are strongest in, so it carries more load than the
pronated or supinated versions before the reps run out
the elbow work shifts onto the brachialis, which sits under the biceps and
grows the same area
Execution
Take a parallel bar or a pair of neutral handles with your palms facing each
other, hands about shoulder-width apart. Hang with your arms fully extended and
your shoulders packed down.
initiate the pull by driving your elbows down and in towards your ribs
pull until your chin clears your hands
lower yourself under control until your arms fully extend
let your shoulders protract and elevate at the bottom for a full stretch
keep your ribs down rather than leaning back into the pull
Once bodyweight gets easy, add weight with a belt or a vest.