Oddo's Angle: Wide-Grip Pullup
Add this back-building staple to your routine for a strong, shapely back. Expert trainer Kim Oddo shows you how
1/ Grab the pullup bar with an overhand grip, spacing your hands about shoulder-width apart.
2/ Hang from the bar with arms fully extended, shoulders relaxed to stretch your lats.
3/ Squeeze your shoulder blades together, arch your back, pull yourself up, and try to touch your chest to the bar.
4/ Hold the contraction at the top of the movement momentarily, then slowly lower back down and repeat.
>> Keep your grip as wide as is comfortably possible.
>> Focus on raising your shoulders and back rather than bending your elbows.
>> Strive to go through as full a range of motion as possible.
>> Bring the back of your neck to the bar; it decreases range of muscles involved and may cause injury.
>> Swing, bounce, or use momentum, because you’ll take the focus off the lat muscles.
>> Shorten the range of motion. Be sure to lower your body all the way down.
ODDO’S BONUS TIP
Wide-grip pullups are a challenging exercise but a back-building staple. If you can’t do more than a few reps, use the assisted pull up machine, have a spotter assist you by supporting your feet, or do wide-grip pulldowns. You can also try reversing your grip (palms facing in).
NO HOLDING BACK WORKOUT
|Bentover Dumbbell Row||3||12, 10, 8|
|Close-grip Seated Cable Row||3||10, 8, 6|
|Straight-arm Pushdown||3-4||10, 10, 8, 6|
|Back Extensions||2||to failure|