lat exercises for beginners Build A Wider Back With Corner Rack Pull-Ups

The pull-up is a classic bodyweight exercise for developing the lats. This variation takes the pull-up to a whole new level of stretch and tension on the lats, effectively targeting the outermost fibers of the lats for improving back width.

---
For more back exercises like this, go to
http://www.thebestbackexercises.com
---

It's very simple...

Instead of doing pull-ups on a regular straight bar, you will instead do them in the corner of a power rack, gripping onto the top cross-beams.

The key with this exercise is that you will grip with your palms facing OUTWARDS, away from your body. As you pull-up, you want to focus on actually PUSHING outwards against the beams. This 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

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 supplier (use coupon code "RBTFITSTEP" to get 10% off any band packages on that page).

http://www.fitstep.com/goto/equipment...

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.


--------------------------------------------------------------------------

Want more training info like this?

Make sure to subscribe to my YouTube channel and my Facebook page for more unique exercises and unconventional training methods:

YouTube Channel ►  http://www.youtube.com/subscription_c...

Facebook ► http://www.facebook.com/nicknilssonma...

Instagram ►  https://www.instagram.com/nicknilsson1/

Websites
► http://www.fitstep.com
► http://www.madscientistofmuscle.com

Nick Nilsson
The Mad Scientist of Muscle

-~-~~-~~~-~~-~-
Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
https://www.youtube.com/watch?v=2X2Q9...
-~-~~-~~~-~~-~-

lat exercises for beginners Build A Wider Back With Corner Rack Pull-Ups
30 Likes	30 Dislikes
468 views views	17K followers
Sports	Upload TimePublished on 20 Sep 2018

Related keywords

back exercises without equipment,wider back exercises at home,pull ups butterfly,lat exercises trx,weight training weight loss,strong back drink,weight training near me,wider shoulders lats,chin ups or pull ups,wide lats athlean x,back exercises at gym,pull up variations easiest to hardest,lat exercises free weights,training significado,strong back herb,muscle spasm,fitness pal,training with hinako,big backyard ultra,lat exercise machine,big backpack book,muscle up,muscle twitch,wide lats at home,lats wider than shoulders,training point,fitness your way,pull up variations crossfit,fat loss foods,training force,weight training at home,fat loss workout,training peaks,lat exercises without weights,training deporte,wider back muscles,chin ups vs curls,strong back chair,pull up variation for chest,chin ups for beginners,fitness 19,wider lower lats,stronger back than chest,fitness quotes,muscle cramps,exercises things in the classroom,big backpack ml-008,strong back fallout 4,muscle knots,muscle milk,pull ups benefits,weight training guide,chin ups close grip,muscle and fitness,chin ups good for biceps,fitness near me,big backpack for travel,fat loss workout plan,exercises on prefixes and suffixes intermediate level,big back of head,fat loss diet for men,wider lats workout,muscle strain,lat exercises bodybuilding,pull ups jumping,exercises present simple tense,fat loss exercises,training wheels letra,wide lats look stupid,fitness models,back exercises cable,fitness evolution,pull up variations beginner,pull up variations muscle groups,muscle atrophy,pull ups huggies,wide lats vs thick lats,pull ups types,back exercises pdf,weight training for runners,exercises อ่านว่า,wide lats,weight training for beginners,lat exercises for women,wider backswing golf,lat exercises barbell,lat exercises with weights,wider lats fast,fitness tracker,strong background synonym,wide grip wider lats,fitness equipment,wider back workout routine,chin ups starting strength,lat exercises at home,training camp,wider back and chest,training wheels,big backer jackall,fitness connection,fitness sf,chin ups everyday,wider back during pregnancy,wide lats pull ups,fat loss macros,chin ups for back,exercises using adjective,wider lats pulldown,wide lats forum,big backpack,chin-ups exercise,weight training workouts,fat loss plateau,pull up variations reddit,lat exercises without equipment,stronger back workout,pull ups wide grip,lat exercises no weights,training center,fitness factory,muscle memory,pull up variation workout,fat loss pills,back exercises with free weights,pull up variations and benefits,training mask,pull up variations muscles,lat exercises for swimmers,big bucks,big backpack bar 2,grow wider lats,pull up variations muscles worked,training wheels lyrics,back exercise routine,stronger background lyrics,wide lats without pull ups,wider back at home,stronger back don williams lyrics,wider back workout at home,pull up variations without bar,wider back after pregnancy,chin-ups muscles worked,wide lats program,exercises แปลว่า,build wider lats,fat loss vs weight loss,pull ups 50,muscle relaxers,chin-ups sore elbow,fitness singles,muscle shoals,lat exercises reddit,back exercises with barbell,fat loss diet,muscles of the body,pull up variations and what they work,back exercises with bands,back exercises at home,lat exercises at gym,fat loss meal plan,exercises for oblique,fat loss breakfast,fat loss extreme,pull ups aldi,pull up variations calisthenics,exercises on paragraph writing,strong back pain,wider back tires,muscle pain,strong back,muscles,weight training to lose weight,back exercise machine,strong back perk,wider upper lats,stronger back for squats,wide lats small waist,strong back soft front wild heart,training que es,exercises on conditional sentences type 1,muscles of the leg,big backpack waterproof,strong back fallout new vegas,pull ups weighted,weight training for seniors,back exercises for women at home,back exercises,wide lats with dumbbells,fat loss surgery,weight training for women over 50,wide lats routine,pull up variation for shoulders,training shoes,pull ups muscles,pull ups costco,muscle cars,wider lats lat pulldown,training center garmin,wide lats t nation,wider lats pull ups,athlean x wider lats,exercises for pelvic floor,exercises for rotator cuff,back exercises arthritis uk,back exercises for sciatica,fitness classes near me,lats wider than chest,weight training program,big bad wolf,pull up variations and muscles targeted,chin ups benefits,weight training vs cardio,pull up variations at home,lat exercises for mass,fat loss heart rate,pull ups exercise,weight training exercises,fitness 19 hours,pull ups crossfit,big backer jig,fat loss calculator,back exercises with weights,training me,pull ups muscles worked,exercises definition,pull ups pampers,back exercises women,strong background,wide lats fast,chin ups wide grip,exercises for glute,chin ups alternative,weight training for swimmers,wider back and shoulders,pull up variations for biceps,big backpackers,fitness centers near me,weight training app,exercises แปล,lat exercises dumbbells,wider back reddit,muscles of the back,lat exercises cable,fitness 1440,training day,pull ups world record,pull ups how to do,pull-up variations,exercises present simple,muscle cars for sale,weight training for women,wide lats back,training shed,pull up variations for lats,wide lats pull downs,wide lats reddit,big backpack travel,weight training schedule,big backyard,chin ups muscles,chin ups assisted,chin ups workout,exercises and technical solution in calculus,training gym,exercises for sciatica,fat loss forever,lat exercises with bands,lat exercises,back exercises chart,big back workout,strong backpack,big basket,stronger back exercises,fitness center,fat loss forever pdf,fat loss tips,exercises for lower back,pull up variations for back,big backer,strong back muscles,wider lats reddit,fitness watch,get wider lats,pull ups how to do more,back exercises for beginners,exercises for back best,big back training,weight training equipment,weight training routines,fat loss monitor,stronger back don williams,pull ups increase,back exercises for pain,exercises for lower back pain,wider lats exercises,wide lats from the front,weight training shoes,fitness blender,chin-ups vs pull-ups,wide lats bodybuilding,wide lats back workout,wide lats best exercise,muscle maker grill,big backyard brightside wooden play centre,wide lats genetics,training traduccion,pull ups vs chin ups,back exercises for mass,chin-ups for biceps,chin ups muscles used,