It's very simple...instead of doing pull-ups on a regular straight pull-up bar, you will do them in the corner of a power rack, gripping onto the two top corner cross-beams.
How to Use This Rack Pull-Up to Build Wider Lats...
The key with this exercise is that you will grip with your palms facing OUTWARDS, away from your body.
Because as you pull-up, you want to focus on actually PUSHING outwards against the beams. This "push" helps take the biceps and brachialis out of the movement, putting even more focus on the lats.
As well, you will also use a thumbless (false) grip, which further takes the biceps out.
You'll need to be strong enough to do at least 7-10 regular pull-ups before using this one.
Start from a dead hang at the bottom. Make sure you still maintain some tension in the shoulder joints.
Now begin the pull-up by activating the lats and pushing outwards against the beams. This will put massive tension on the outermost fibers of the lats. You will feel this from the very first rep.
Use a very controlled, zero-momentum movement here. This is absolutely critical. There should be no pumping or power pulling here. Feel your lats activating strongly as you pull up.
Come all the way up as high as you can.
Lower slowly, coming back down into the bottom position. At the bottom, let the shoulder blades come up to get a full stretch on the lats. Again, don't let tension out of the shoulder joints. This is a very controlled movement.
I recommend performing 3-4 sets of as many quality reps as you can get.
Corner Rack Pull-Ups With Lateral Band Tension to Hit the Lats Even Harder...
Now we're going to add some constant directional resistance in the form of a band. This is going to put even MORE tension onto those lat fibers.
I'm using a small 42 inch band looped in half.
If you need bands, click here to go to my recommended store for bands (use coupon code "RBTFITSTEP" to get 10% off any band packages on that page).
Put your hands through the loops of the bands and set them on your wrists.
Now the fun begins...
Grip the rack with your left hand, then stretch the band and grip it with your right hand. You'll feel the constant tension immediately.
This is going to force your lats to not only pull you up, but also fight to keep the hands from being pulled inwards at the same time. It is absolutely brutal and incredibly effective.
Then perform the pull-up, just like you did in the original version.
These will be tougher reps...the constant stretch is extremely demanding.
Perform 2-3 sets of this one.
Conclusion
Start with the regular Corner Rack Pull-Up and make sure you feel it exactly where and how you need to feel it. Once you get comfortable with that, you can add in the lateral band tension and really put it over the top.
After working these hard, you will feel soreness in your lats that you've NEVER felt before. I found it not only got the outermost fibers, it really targeted the lower lats nicely as well, especially when you make sure to pull up as high as you possibly can.
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