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  #1  
Unread 10-13-2018, 09:39 PM
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forsaken3400 forsaken3400 is offline
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Default Pullups - Lock out or not?

I do weighted pullups once per week (6-8 reps with bodyweight+25lbs to bodyweight +35lbs). I've noticed that I feel this exercise a lot more in my biceps/arms than my back. I'm trying to really improve my back.

I've tried several variations such as trying different width grips + using straps and it hasn't really made a difference.

I typically lock out at the bottom and sometimes even rest at the bottom for a second to take a deep breathe for my last rep (like squats).

Am I making a mistake by locking out? How do you usually do them? I can seem to get a few extra reps if I don't lock out, but it feels like I'm cheating.
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  #2  
Unread 10-14-2018, 08:26 AM
w1cked w1cked is offline
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Put most of your grip pressure on your pinkie and ring finger. When you initiate the pull imagine your elbows are actually on the handle so you're pulling with your elbows Nd not your hands. A third thing is pointing out your index finger like making a gun with your hand. If a combination of those 3 things dont engage more back nothing will
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Unread 10-16-2018, 02:51 PM
Salvatore Salvatore is offline
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Are you starting the pull with your lats first? (Mind muscle connection is useful here).
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  #4  
Unread 10-16-2018, 10:00 PM
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forsaken3400 forsaken3400 is offline
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Quote:
Originally Posted by Salvatore View Post
Are you starting the pull with your lats first? (Mind muscle connection is useful here).
Not really. Good point. How do you advise I build a mind muscle connection? I find it rather hard with this exercise.
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  #5  
Unread 10-16-2018, 10:26 PM
Twitchy Twitchy is offline
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Quote:
Originally Posted by forsaken3400 View Post
Not really. Good point. How do you advise I build a mind muscle connection? I find it rather hard with this exercise.
If you follow w1cked's instructions you will have a better mind muscle connection in your lats.
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  #6  
Unread 10-17-2018, 12:03 AM
Salvatore Salvatore is offline
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Pulling with your elbows instead of hands/arms is a good cue. What helped me in the beginning was to "shrug" up with my late first, then follow through with arm movement. Similar to a cable row, retract scapular first, then pull with your arms.

Maybe drop the added weight first, and start over with just bodyweight. It will seem like a step backwards towards progress, bit it's pointless if you feel most of it in your biceps/arms.
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  #7  
Unread 12-26-2018, 06:18 PM
Fatty McFatso Fatty McFatso is offline
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I make a conscious effort to initiate the movement by retracting my scapula and opening my chest.

I read something somewhere that said to avoid lockout, on these, and incorporate pauses, instead, if you want to break the rebound. I think the rationale was that the release of tension at lockout transfers the stress from the muscle to the soft tissue. Don't know where I read that, though.
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Unread 01-08-2019, 02:44 AM
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BEATMEOUTTAME BEATMEOUTTAME is offline
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In the past I've had a lot of success with the tips in this video. Basically by performing this scapular retraction prior to performing pullups you'll recruit the muscle groups more efficiently. A lot of "mind / muscle connection" is really about activation for me at least.


https://www.youtube.com/watch?v=swkOeoEcKW0&t=158s


Similarly, I like to perform some glute activation exercises before I head over to the squat rack. It's funny how most of these dormant muscles that don't want to fire because they're so rarely activated in most of our day to day lives are so easily activated with a few basic movements.
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Last edited by BEATMEOUTTAME : 01-08-2019 at 02:52 AM. Reason: a
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  #9  
Unread 01-08-2019, 08:19 AM
lylemcdonald lylemcdonald is offline
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Quote:
Originally Posted by forsaken3400 View Post
Not really. Good point. How do you advise I build a mind muscle connection? I find it rather hard with this exercise.
Do pulldowns with a submaximal weight until you can do it correctly with maybe 10% over your bodyweight or so

Then move to chins
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  #10  
Unread 01-17-2019, 12:10 PM
triliad triliad is offline
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i was having a problem similar to this because i have a scapular stabilization problem i've been working on, and just within the past few weeks i've been able to finally really connect with my lats while doing back workouts. a lot of the "pull with your elbow" advice helps, and "retract your scapular." i also found it easier at first to do light pulldowns single armed so that i don't have to worry about imbalances from side to side or one side over powering the other. after progressing from that, doing light pulldowns with a bar became pain free and i only felt my lats pulling. maybe give this a try
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