• Rookie Pullup Mistakes

      BY LEE BOYCE Men's Fitness

      Itís easy to think youíre doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues just once may not cut it in the grand scheme of things. Getting ďcomfortableĒ with certain movements can sometimes allow a lifter to ďslipĒ into form thatís less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

      Todayís spotlight is on the king of upper-body movements (and no, that doesnít mean the bench press). Read on to see if youíre making one of these crucial pullup mistakes.

      Mistake 1: Youíre not using full range of motion
      Itís important to remember that the back muscles are supposed to be the primary focus when performing pullups. Doing partial reps doesnít allow the lats to come to a fully lengthened position between reps, which encourages the arms to kick in and do most of the work. If you canít do as many pullups from a full hang, make it your new starting point. Even finishing the rep with a slight bend at the elbow isnít ideal.

      Mistake 2: Youíre letting your elbows flare
      If you want your lats to become stronger and more developed, then keeping your elbows under the bar matters. It will also make it much easier to get your chest up when the elbows arenít held too wide. All of this means more back stimulation and a good quality pull.

      Mistake 3: Youíre not setting your shoulders
      The hardest part of a pullup is actually learning to control your scapulae, or shoulder blades. Each and every rep should begin with a notable depression and retraction of the shoulders. This tightens up the back muscles and prepares you for a proper pull using less of the biceps than you would otherwise. If this concept escapes you, hereís a video that will get you on the right track.

      Mistake 4: Youíre staying straight as an arrow
      Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and weíve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. Itís not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders. Youíll feel the difference.

      - See more at: http://www.mensfitness.com/training/....602qZwpK.dpuf
      Comments 2 Comments
      1. Type O Hero's Avatar
        Type O Hero -
        Nice article.

        Most people do pull-ups incorrectly.
      1. NattyForLife's Avatar
        NattyForLife -
        If you flare your elbows would that not hit the upper lats very good?
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