by Thomas Incledon, PhD(c), RD, LD/LN, RPT, NSCA-CPT, CSCS
The general consensus in bodybuilding circles is that Dorian and Ronnie won the Mr. O based on their outstanding back development. I definitely believe that to be true. Their superior backs blew away the competition. Typically, people like to train the “show” muscles – the chest and arms. The back usually gets overlooked and undertrained. But back development is the key to creating the illusion of a smaller waist than Betty Boop and wider shoulders than the Grand Canyon.
My favorite back exercise is the pull-up. With so many variations, your muscles will never get bored with this exercise. However, many variations lead to many questions, so, I contacted some of the top professionals involved in training athletes. These strength coaches advise their clients and athletes to do pull-ups to improve functional strength, as well as appearance.
Ian Pyka, CSCS, strength and conditioning coach for the NHL’s Florida Panthers, thinks that pull-ups are extremely effective for size, shape, and strength. He teaches pull-ups using an alternating grip (one hand underhand, one hand overhand) to mimic holding a hockey stick.
Lori Incledon, CSCS, nationally recognized rehab specialist, likes to have her female clients do assisted pull-ups. “Many women, including me, can’t even lift their own bodyweight, yet it is so easy for men. I like to train my women on assisted machines and concentrate on their ROM and form.”
One internationally known trainer, Juan Carlos Santana, CSCS (Director of Optimum Performance Systems, Inc.) uses staggered grip pull-ups to create a functional exercise for wrestlers. The staggered grip imitates how a wrestler grapples with their opponent.
All of these experts actually avoid pull-downs as much as possible with their athletes and incorporate lots of variety into the pull-ups. Pull-ups involve greater neuromuscular coordination than pull-downs. Therefore, the transfer to developing functional strength is much better. You have to realize that these coaches train athletes who want to do more than just look good, they also want to perform well and crush their opponents. This doesn’t mean, however, that you can’t develop back muscles by doing pull-downs or other exercises. These coaches and trainers have to choose exercises that produce big results in as little time as possible. Their athletes have to not only lift weights, but also practice for many hours each day.
The Behind-Neck Pull-Up or Pull-Down
Years ago I did these exercises all the time with my friends. We never got hurt or suffered any joint problems. Today, as a sports scientist that interacts with rehab specialists from all over the country, I take a different view. The excessive external rotation that is required with behind the neck exercises, is potentially dangerous to the shoulder and neck joints. By leaning forward to touch the bar to the back of the neck, problems can occur. First, the anterior portion of the shoulder joint can be exposed to excessive strain. This strain can lead to inflammation and painful impingement in the shoulder joint. Second, forward flexion of the head puts the neck extensors on stretch, which can lead to muscle pain and fatigue. In addition, most people have excessive forward head postures and have difficulty with maintaining a proper head posture. Pull-ups and pull-downs should strengthen the neck extensor muscles as well as the lats, and support a proper head posture. Pull-downs, as opposed to pull-ups, minimize any problems because you don’t have to use a behind the neck pull. Very few pull-down machines in the gym today have the pulley and cable positioned so that you are pulling in a straight line. Now, many of you may be doing these exercises without any pain or other complications. I think that is good. Just be careful and pay attention to your form, because cheating on this exercise can really create problems.
Variety is the Spice of Life
If you can’t do pull-ups or only have access to pull-down machines, don’t sweat it. Simply adapt the exercises in this guide to pull-down variations. Now, interestingly enough, I see guys in the gym all the time doing only wide grip pull-ups or pull-downs. Guess what? Their backs never grow and they always look the same. If you want complete back development, I think the real key is not whether you do pull-ups or pull-downs, but how much variety you incorporate into your training. This means varying your grip width (narrow, medium, wide), grip position (both pronated, both supinated or an alternating grip), speed of movement, and angle of pull for pull-ups or pull-downs. This can be accomplished easily by just changing things around every 2-3 weeks. That way you’ll be sure to blast lots of different muscle fibers in your back on your way to new muscle growth and strength. So, follow this guide and have fun creating your own set of Mr. O V-tapered wings.
Assisted Pull-up Difficulty ranking: 1
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachialis.
Starting position: Grasp the bar with a pronated or overhand grip, slightly wider than shoulders. Allow yourself to come all the way down into a dead-hang position. This means your elbows should be extended.
Execution: Pull your body to the bar, trying to touch your chest to it. Pause slightly at the top and lower yourself under control.
Training tip: This exercise is done on an assistive machine when someone is not strong enough to pull up their own body weight. Position yourself so that you pull straight up and down and not in an arc.
Close Grip Parallel Pull-up Difficulty ranking: 2
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachioradialis.
Starting position: Grasp the bar with a parallel or neutral (palms facing each other) grip, about six inches apart. Start from a dead-hang position.
Execution: Pull your body to the bar, trying to touch your chest to your hands. Pause slightly at the top and lower yourself under control.
Training tip: As you get stronger, try arching back and pulling your abs to the bar. This will really blast your back!
Wide Grip Pull-up Difficulty ranking: 3
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachialis.
Starting position: Grasp the bar with a pronated or overhand grip, much wider than your shoulders. Start from a dead hang. This is the classic way most people do pull-ups.
Execution: Pull your body to the bar, trying to touch your chest to it. Pause slightly at the top and lower yourself under control.
Training tip: Keep your back arched as you pull because this keeps the tension on the back muscles. If you are too straight you can actually cheat and use your chest muscles.
Rope Pull-up Difficulty ranking: 4
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachioradialis, wrist and finger flexors.
Starting position: This exercise is performed by throwing a rope over a high bar (like the top of a power rack or cable machine). Each hand grasps the rope using a neutral grip. This is similar to the close-grip parallel pull-ups above, but your grip is the limiting factor here.
Execution: Pull your body as high as you can, trying to touch your chest to your hands. Pause slightly at the top and lower yourself under control
Training tip: Lots of athletes do this type of pull-up because it really develops your grip strength and pulling power, which is so important in many sports. If you don’t have a rope, then use a towel. Just don’t wrap the towel around your hands. Try to hold onto it!
Staggered Grip Rope Pull-up Difficulty ranking: 5
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachioradialis, wrist and finger flexors.
Starting position: Just like the exercise above, only now one hand is 6-8 inches higher than the other.
Execution: Pull your body to the higher hand, trying to get your chin to pass it. Pause slightly at the top and lower yourself under control
Training tip: In addition to working your grip strength, this exercise really blasts the lats on the lower hand side. Don’t forget to alternate the higher hand each set. Do an even number of sets, so that each side gets worked the same amount. I can do these with a 55 pound weight vest, what can you do?
Iron Cross Pull-up Difficulty ranking: 6
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid, abdominis rectus, iliopsoas, biceps, brachialis.
Starting position: This can be done with ropes if they are spaced far enough apart, but most athletes do these on a bar. Grasp the bar with a pronated or overhand grip, slightly wider than shoulders. Start from a dead-hang position only this time raise your legs straight out in front of you until they are at 90o with your torso.
Execution: Hold your legs in position using your abs, and now do your pull-ups. Talk about rocking your back and abs at the same time! Pause slightly at the top and lower yourself under control
Training tip: This exercise is tough. Most guys will swing all over the place and bring in other muscles. The key here is to first learn how to do hanging straight leg raises, then work on incorporating the pull-up into the exercise.
One-arm Pull-up Difficulty ranking: 7
Emphasis: Latissimus dorsi, teres major & minor, infraspinatus, rear deltoid and biceps, brachialis.
Starting position: Grasp the bar with one hand using a pronated or overhand grip. Most people won’t be able to pull themselves up without twisting, so take your free hand and grasp the wrist of the pulling arm. The goal here is to stabilize not pull.
Execution: Pull your body to the bar, trying to get your chin above the bar. Pause slightly at the top and lower yourself under control
Training tip: Very few people can perform this without using the other hand as a stabilizer. One secret is to start doing these on an assisted machine, one arm each set. You could also start with an underhand grip to make it easier. Over time, progressively decrease the amount of counterweight and you’ll be on your way!
Spotting techniques
1. This requires some strength and knowledge. Make sure your spotter has both!
2. Don’t grab at the feet or ankles. This usually results in the lifter over-arching their back.
3. Assist the lifter by placing your hands on the back of their waist.
4. Help them to the top of the bar and allow the lifter to come down slowly under their control.
5. Let your legs to do the work by keeping your arms and hands fixed into position and bending or straightening your legs.
6. You should not help for more than 2-3 repetitions.
7. If the lifter can not perform 3 or more reps without help, have them do pull-downs or pull-ups on an assistive device.
Do’s and Don’ts
1. Do start from a dead hang position.
2. Do breathe out while pulling up.
3. Don’t hold your breath.
4. Do breathe in while lowering or at the bottom of the movement.
5. Do move at a self pace.
6. Don’t bounce at the top or bottom of the movement.
7. Don’t swing back and forth.
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