I can't do wide grip pull-ups

[bigguns7]

After doing this exercise for two months, the most wide grip - palms out pull-ups I can do is six. I've been growing and getting stronger in all my other back exercises except this one. Anyone have any tips?

 

[Haz]

Well, since you growing the resistance is increasing due to the extra bodyweight. So even if you can only do the same number of reps, its with more weight so you are improving.

 

[Jabs]

Try adding a small amount of weight say five or ten pounds and try to get three or so reps. After 3 weeks or so of this take the weights off and see how many you can do. Don't worry if you can only get one or two just keep at it.

 

[SofaGeorge]

The first tip is make sure this is your first exercise of the day. If you preexhaust your muscles... you aren't going to get many reps.

Second tip... stick with it. It will come.

Third tip... be proud you can do six. Most people can't do any.

 

[GreekGodGenetics]

Sofa George
The first tip is make sure this is your first exercise of the day. If you preexhaust your muscles... you aren't going to get many reps.

Also don't do sets do 50 and however long that it takes you to complete them that is how long you will be at the pull bar.

When doing them don't swing use only your biceps and back. Hold at the top for a count of 1001 and 1 come down twice as slow as you went up pause for a half second at the bottom. Do them that way and I bet you the in couple of weeks you will she major gains.

jus' tellin' it like it is...

 

[aurelius]

Wide? How wide?

Really wide grip doesn´t activate the entire lat, rather the fibers located at the edge of the lat. (hence the batwing flap you see on bbers)

 

[frorider6]

Wide? How wide?

Really wide grip doesn´t activate the entire lat, rather the fibers located at the edge of the lat. (hence the batwing flap you see on bbers)

What pullup activates the entire lat?

 

[aurelius]

Shoulder width or just outside pull ups activate nearly all fibers of the lat. So does the Scott cable pull. Just started using those myself.

When I said wide, I meant hands at the extreme edges of the pull down bar.

 

[jotun79]

What the crap?! We can selectively activate certain fibers of our latissimus dorsi through hand placement variation now? When did this happen? Why was I not made aware of this earlier?

 

[BodybuildingUniverse]

one thing is dont go at them half ass, thinking about how bad you suck at them. Attack them like you do your other lifts! A lot of lifting is attitude man...get em

 

[aurelius]

TO JOTUN

There´s probably a great deal you don´t know about a great many things. (like me)

 

[jotun79]

To Aurelius

I was actually attempting to be sarcastic in my reply there, bud. It is physiologically impossible to pick and choose which part of the muscle fibers you want to activate during an exercise. Where did you hear that wide grip pullups activate only the edge of lat muscle fibers? Just wondering...

Jotun

 

[aurelius]

jotun79 I was actually attempting to be sarcastic in my reply there, bud. It is physiologically impossible to pick and choose which part of the muscle fibers you want to activate during an exercise. Where did you hear that wide grip pullups activate only the edge of lat muscle fibers? Just wondering...

I choose to work my biceps with curls, not squats. Am I not choosing?

My source? Colgan´s The New Power Program.

 

[LeviathanX]

Just a note. A majority of pull-up bars are designed entirely wrong from an anatomic positon. They typically have that angled bend at the ends of the bar which puts your shoulders into a compromising position, and as previously said, doesn't activate your lat fully. Use a slightly more than shoulder-width grip and work yourself up to doing 6 reps. Once you can do 6 unaided reps... add weight.

 

[Gorlim]

wait a fucking second when i do pull ups i go as wide as the bar goes, sometimes i use a totally straight bar and sometimes i use the one that kinks downward on the side.. WTF i want to work out my entire lat so should i do em as wide as possible (which gives me the must trouble.. i can do about 8 or so first set where as realyl closer i can do way way more). WHICH WAY SHOULD I DO EM!!!

 

[aurelius]

My research tells me that going extra wide (the bent portion of some bars) does not activate fully the lat. The line of pull is placed directly in line with the fibers of the outer portion of the muscle only. Also, remember that the fibers of the lat don´t all run in one direction (like the rectus abdominus). Rather, they fan out across the back. Get an anatomy book if you want. Hard to explain.

 

[Realgains]

Don't do wide grp chins as they are a waste of energy bro.
Do shoulder width palm up chins!!! Way better

 

[LeviathanX]

Palms up grip? Do you mean pronated grip, with your hands facing you? If so, that is meant to stimulate the biceps more than the lats.