In this post we will be talking about specific exercises you can start doing that will increase your pull ups and help you build a bigger and stronger overall back.
The first exercise we will be covering is dumbbell pullovers. To start off, your back should be completely flat on the ground, abs contracted, and scapulas retracted. All points of contact are on the ground. We will be working one arm at a time. Focus on really contracting your lats. You can also go a little heavier and use both arms.
Next is the inverted bodyweight row. If you’re strong enough go ahead and perform single arm rows. If you can’t do this yet stick with the normal movement until you build up enough strength. For beginners have your knees bent, extend your hips, retract your scapula and pull up to the bottom of your chest. To make it harder, extend your legs.
The last progression is single arm rows. You can start off with knees bent, and then move on to a straddle position or even feet together.
One important thing to keep in mind when you are trying to target your lats, you want to have a posterior pelvic tilt, abs engaged, and retract your scapula. This movement is called scapula pulls. Every time you grab the bar, go into a full extension and then retract your scapula. This will make sure you are engaging the right muscles with proper form.