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Wrist-strap pull-ups are a very unique and revealing
exercise that can be substituted for the towel chin or any other
lat exercise mentioned throughout this site. Preparatory to performing
wrist-strap pull-ups, a pair of heavy duty canvas straps (2"
loop-stitched a the tail end of each canvas strap) must be slid
onto a fixed position overhead pull-up bar.
The actual exercise protocol is to step up on
a sturdy flat bench, stool, etc., and loop you (chalked) wrists
through the straps as shown here. Now carefully step off the bench
and, while doing so, slowly lower you body to an arms length dead-hang
position. Relax your shoulder girdle so that it can be drawn or
elevated upward and s-t-r-e-t-c-h the lats completely. Be sure to
spread the wrist straps fairly wide apart. Upon stretching for a
few seconds, shrug or crunch the shoulder down and back your pull
your body as high a possible upward toward the bar. Then reverse
the procedure for lowering back down to the full stretch position.
To get maximum benefits out of this exercise incorporate the appropriate
tracking pattern tips mentioned for wide-grip front pull-up mentioned
the the Primary First Phase Workout No.1 mentioned at the beginning
of chapter nine. Work up to 3 sets of 6 reps. When this becomes
easy with you body weight only, up you ladder of intensity by either
adding weight or by doing the 21 principle, etc.When the body is
supported exclusively by he unique wrist hang from the straps, it
de-emphasizes the use of fingers, palms, and biceps. This tends
to involve the lats more fully during the pulling motion. This innovative
lat exercise was taught to us in some descriptive letter correspondence
by the later former IFBB bodybuilding superstar Chuck Sipes, back
Sometimes a bodybuilder's own weight can become
the number one enemy in accomplishing such an exercise as the wrist-strap
pull-up. If so, this is for you.
Pro-Tip: Rather than sliding the canvas
wrist straps over the pull-up bar, slide them instead over an overhead
lat-machine dorsi bar. Now its only a matter of looping the wrists
through the straps and performing the motion to the chest (upper
torso in inclined back approximately 30 degrees from vertical),
with a poundage which will allow you to do the set and rep scheme
mentions As you lat pulling strength increases dramatically in the
movement, you may wish to attempt much harder pull-up bar version.