@madscientistofmuscle: Corner Rack Pull-Ups...awesome lat and upper back pull-up variation with a very simple setup. This one does require a power rack but because it requires ZERO setup, it should be doable even in a crowded gym... just ask nicely to work in when somebody is resting (they will, of course, ask you what you're doing and why it's so good when they see it in action). This one is a challenging pull-up variation because your hand placement minimizes upper arm flexor involvement in the movement, forcing more tension onto the lats and upper back muscles without as much secondary muscle assistance. You'll be setting your hands PALMS-FORWARD on the corner top beams of the rack (finger wrapped over the top). In addition to this hand placement, as you're pulling up, you want to actually try and PUSH OUTWARDS with your triceps as though you're trying to push the rack beams apart. Anatomy will still move you upwards but the INTENTION of pushing outwards will help minimize upper arm flexor involvement (brachialis and biceps). Do this one under complete control - no pumping reps. We want a full scapular stretch at the bottom of every rep... this is part of the benefit of the exercise. It puts a strong stretch on the lats at the bottom. Come up as high as you can, then repeat. This setup feels VERY different from any other pull-up variation, I will tell you that up front. Try this one when you're fresh... it's actually quite tough. If you're not ready to do full reps of this, you can also very easily set a safety rail in the power rack a foot or two off the ground, such that you can spot yourself with your feet, giving yourself just enough leg assistance to do the reps. The open, false-grip hand position also challenges the grip and hands nicely as well. If you try it, let me know how it goes (tag me if you post video!). #madscientistofmuscle #pullups #calisthenics #pullup #bodyweightexercise

Nick Nilsson

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Friday 19 December 2025 00:36:22 GMT