Pullups with hands close together, and palms away

[revexrevex]

Has anyone tried a variation of pullup where

- Hands are close together ( 5 - 10 inches )
- The palms are facing away from your face

It really reduces shoulder strain, and I was actually able to do more reps with more comfort level than classic chinups (palms facing your face). They also hit brachialis very hard.

 

[Exodus]

maybe.......... but the idea of this, just reading it, is making my bicep tendonittis just flare up........lol

X

 

[from zero]

Meh, I'm not a big fan of the close grip palms away chins. It's always wide grip palms away for me.

 

[CollegeKid2]

i find closegrip pullups to be very akward.. i prefer a wide grip. i have a few friends who are into rock climbing, with CRAZY backs, they seem to think that pullups (palms facing away from you) build more functional back strength/muscle than chinups. so my upper back workout now consists mostly of weighted pullups, though i finish off with good ol' bodyweight chinups. so far im loving the results.

 

[Atomic Punk]

They have another name for this exersise.......bad form.

 

[revexrevex]

Bad form? Explain it to me?

 

[Atomic Punk]

Bad form? Explain it to me?

Well a wider grip equates to better back incorporation when performing the lift bro. Also, you are putting alot of unwanted(unneeded) stress on the wrists by using that close of grip. Similar to the type of stressors you would encounter if you went too close on a close-grip bench. If I were to use that short-width of grip, I'd turn my palms around. Just my opinion.

 

[MARKG62]

I have been lurking on this board for a long time and i'd like to thank you guys for sharing some great tips and information. That said, i thought i'd add my contribution to this thread.

I have been doing pull ups for years; i love them! i have done all kinds of grip variatons. Just recently i found i could not do wide grip pulls without getting a shooting pain in my right shoulder. Sounded like rotator cuff to me. Anyway, i did a basic search for 'pullups' and on one of the sites i found, i read that pull ups should first and foremost be done with palms facing away...fair enough...i prefer those anyway. The bit that really got my attention was that pulls should ALWAYS be done with the grip no wider than shoulder..narrower if possible, because the wider the grip, the more strain placed on the rotator cuff. Also, with a wide grip, motion is restricted placing more stress on the cuff. It was often believed that a wide grip pull up would widen the outside of the Lats....apparently (according to the webpage) this is not so, and the grip will make no difference to Lat development. I don't know if any of that is true.....i DO know i cannot now do wide grip pulls, but i'm content with a standard shoulder width grip...with weights. Do you think there is too much information on the net? it can be very ambiguous......!

 

[revexrevex]

Well a wider grip equates to better back incorporation when performing the lift bro. Also, you are putting alot of unwanted(unneeded) stress on the wrists by using that close of grip. Similar to the type of stressors you would encounter if you went too close on a close-grip bench. If I were to use that short-width of grip, I'd turn my palms around. Just my opinion.

Just because I am using a grip that is not widely accepted does not make it a bad form. For instance,a bad form is when a person jerks upward during pullups, and does not pull himself straight up - thats my definition of a bad form. It felt incredibly comfortable for me, and I have no doubt that I can work up to +90 lbs strapped to me during this month for reps.

 

[c3bodybuilding]

I mostly do palms up grip (curl grip) type pulldowns these days. It really made a huge difference in my back width. I got the idea from Mentzer, Yates and our very own Realgains. Your lats stretch more in this postion than in a wide grip chin/pulldown.