back builder pulled with your palms facing away, loaded by your bodyweight
the pronated grip keeps your elbows wider and flares them out, so more of the
work lands on the upper back and less on the biceps than a chin-up
the harder of the two bodyweight pulls at the same bodyweight, which is what
makes it the one worth loading
Execution
Hang from a pull-up bar with an overhand grip, hands slightly wider than
shoulder-width. Start from a dead hang with your arms fully extended. Brace your
trunk.
pull your elbows down and back
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 away, loaded by your bodyweight
the pronated grip keeps your elbows wider and flares them out, so more of the
work lands on the upper back and less on the biceps than a chin-up
the harder of the two bodyweight pulls at the same bodyweight, which is what
makes it the one worth loading
Execution
Hang from a pull-up bar with an overhand grip, hands slightly wider than
shoulder-width. Start from a dead hang with your arms fully extended. Brace your
trunk.
pull your elbows down and back
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.