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Perfect Pull-Up

1. Omit Momentum. The first step you will want to take is to ensure you are omitting any and all momentum. If you use momentum to carry you through the exercise, this takes the stress off the primary muscles you are working, resulting in less than optimal results.

If at any point during the exercise you feel as though you are swinging your body, this is your sign to restart your routine and focus on your form.

2. Pull Through Your Shoulder Blades. Next, as you do this exercise, focus as much as possible on pulling through your shoulder blades to complete the movement pattern. If you pull up through your arms you will get a good upper body workout, but you will not recruit much of your back muscles. The result is you not being able to complete as many reps and, likewise, you not seeing the long-term results you want from this exercise.

Think of contracting through your shoulder blades and along the side of your body and you will be sure to hit the right areas. Your arms will naturally be called into play, but they will not be the primary movers.

3. Watch Your Hand Placement. Also, check your hand placement. Are you putting your hands too close together on the bar? Too far apart? Make sure you keep your hand position in check. Making sure your hands are in the right position will influence how the exercise hits your back muscles and can, therefore, influence your growth development.

For maximum back activation, place your hands slightly wider than shoulder-width apart.