Perpendicular grip pullups.

[_MementoMori_]

I thought some of you guys might have some insight on this. I have a "Perfect Pull-up" bar installed in a doorway in my house, and I have noticed that when I do pullups with a perpendicular grip (on the bars extending towards your body), I can regularly crank out several more than either under-handed or over-handed pullups. I can't really tell what's being targeted differently when I do them this way, though. Deltoids, maybe? The relative ease would make sense as I've always had disproportionately strong shoulders for some reason. Thanks in advance.

(waiting for a four paragraph long scientific explanation from Slash McCoy)

 

[nole1]

With a perpendicular grip, you are able to more effectively use your biceps vs back/shoulders with other pull-up forms. It's also the way our bodies were made to work so it makes the task seem relatively easier.

Think of it this way. If you are trying to pull a heavy object what position would you put your grip? Palms up, palms down, or sideways?

 

[Kentos]

I think it gives more leverage to the biceps.

 

[_MementoMori_]

Makes perfect sense. Now I feel like I'm cheating though! I'm looking for a wide, muscular back from pullups, not stronger biceps.

 

[hold-fast]

It doesn't matter whether you do them palms away, palms toward or parallel grip. The back will do most of the lifting. The biceps are not strong enough to do the work.
Also, perpendicular means essentially a 90 degree relationship between two lines. http://en.wikipedia.org/wiki/Perpendicular

 

[jkh]

It doesn't matter whether you do them palms away, palms toward or parallel grip. The back will do most of the lifting. The biceps are not strong enough to do the work.
Also, perpendicular means essentially a 90 degree relationship between two lines. http://en.wikipedia.org/wiki/Perpendicular

I prefer orthogonal

 

[noahpictures]

Makes perfect sense. Now I feel like I'm cheating though! I'm looking for a wide, muscular back from pullups, not stronger biceps.

I would go with a wider grip.

 

[morganjg]

Wide grip puts more emphasis on the lats and less on the biceps/shoulders. If you're looking for a wider back, wide grip is the way to go.

 

[Kentos]

It doesn't matter whether you do them palms away, palms toward or parallel grip. The back will do most of the lifting. The biceps are not strong enough to do the work.
Also, perpendicular means essentially a 90 degree relationship between two lines. http://en.wikipedia.org/wiki/Perpendicular

True, but I feel the closer the grip the less stress placed on the lats throughout the ROM. So in interests of efficiency a wider grip would be better IMO.

 

[Argonaut]

If I could do a pull-up, I'd be able to offer some advice, and I'd be one strong SOB!

 

[hold-fast]

I can do 20 unweighted pull ups and I don't consider myself strong at all. I'm also in my forties.

 

[Argonaut]

I can do 20 unweighted pull ups and I don't consider myself strong at all. I'm also in my forties.

Probably not pushing 300lbs though.

 

[Illadelphia]

I can do 20 unweighted pull ups and I don't consider myself strong at all. I'm also in my forties.

People's definitions of actual pull-ups vary greatly.

 

[_MementoMori_]

People's definitions of actual pull-ups vary greatly.

True. I do mine from a dead hang. I can only do 6 - 7 of them that way, but I can do 12-14 if I don't drop all the way.

 

[DogHair]

I alternate between pull-ups and weighted chin-ups. I definitely get a boost with the bicep involvement. The trick is keep doing them. Every day if possible. Every time you pass the bar. I used a band to get started when I could only do 1-2. I hate them but they work.

 

[hold-fast]

People's definitions of actual pull-ups vary greatly.

To me it means from a dead hang to where the chin is above, or in line with the bar, hands facing away about shoulder width apart. Anything else is cheating. There should be a slight pause both at the bottom and top.

 

[hold-fast]

People's definitions of actual pull-ups vary greatly.

I found the Marine Corps physical fitness test. It covers the pull up, how it's done and what's a good number. The minimum is 3 with 100 points for 20. There is also a chart of required scores for age groups at the bottom.
http://usmilitary.about.com/od/marines/l/blfitmale.htm

 

[MrLara]

i dislocated my shoulder a few years back and while i can still do pull ups, it's not that fun for me.

i do these reverse pushups instead: