How Far Down for Pull Ups?

[wilson6]

I like to use a full range of motion for chins. All my female clients do them, even the pregnant ones.

I like to finish with dead hang, reverse shrugs when the arms are fatigued. I've also been experimenting with partial 1/4 reps at the top of the movement (i.e., chest to the bar, then down about 1/4 of the way, elbows parallel to the floor, then back up, elbows almost touching your sides, humerus adducted as much as possible).

I was watching my contest ready female client do these and with her being very lean, it's easy to see exactly what's contracting. With the partials at the top 1/4, it appears that the traps, bis, rhomboids and delts are locked out and just the teres major contracts and that is exactly where the movement is felt. Remember, teres major adds to the "upper lat" spread.

Any of you doing back in the next couple of days, try these and let me know what you think. Use a pronated grip, width about where your hands would be with your elbows at 90 degress.

W6

 

[MS]

Yeah I used to do those before I could do full pulls and they are a great isolation movement. I also did a little of what Wilson6 is talking about when I was experimenting with Matrix exercises. I also trashed my elbows doing weighted negative pullups Negative pullups are recommended by some trainers for folks that can't yet do full range reps........But for me it put more strain on my tendons than it did on my already strong back. Ahhhh water finds it's own level.