Moves/Resisted Perfect Pull Up

Resisted Perfect Pull Up

ID: 437

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Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based, Low Bands
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Chin clears the bar at the top; avoid excessive neck extension or jutting.
  2. 2. Avoid shrugging at the top — the scapulae should stay depressed throughout.
  3. 3. Breathe consistently — match breathing to movement rhythm.
  4. 4. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.

Regression:

Eccentric-only pull-ups: jump to the top position and lower in a slow 5-count.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.