Adapting Vertical Pulls
Whether you have painful shoulders or just can’t perform chin-ups or pull-ups, you can still do your vertical pulling exericse. After some experimenting with a few versions, we’re using this one with great success with clients who just can’t do an effective pull-up or chin-up. Sure we still use bands to assist with vertical pulls, but this allows some variation. Give it a try and let me know how it goes.
10 Responses to “Adapting Vertical Pulls”
Jeff on June 16, 2010
How are his legs positioned?
Bill on June 16, 2010
He’s actually in half kneeling on the bench. We’ll also use a more stable version done sitting on the floor and leaning in.
George Tsalonga on June 16, 2010
Bill,
What is it in particular about this version that makes this a more shoulder-friendly option for those with painful shoulders?
Even for healthy folks, this seems like it would be a worthwhile variation to work in for the hypertrophy-minded lifter, given the unilateral nature and ability to get a nice stretch in this position.
Niel on June 16, 2010
Hey Bill,
Is there anything particular about that position for it to be used? As opposed to lying on back, chest, being completely vertical (like in a lat-pulldown), etc.
Bill on June 16, 2010
We definitely use it for healthy folks as well. The angle allows us to adjust the starting angle of the shoulder to one of comfort and still pull down in a vertical plane relative to the body.
Stuff You Should Read: 6/17/10 | EricCressey.com on June 28, 2010
[...] Adapting Vertical Pulls – Here’s an innovative idea from Bill Hartman. I tried it out, and it seems to work pretty well. We’ll be experimenting with it more with our new clients with shoulder pain moving forward. [...]
Lucas on June 28, 2010
Hi Bill! I’ve done a variation of this for a few years, kneeling on the floor and facing the weight stack at a slight angle. Great stretch, really feeling them in the lats, and one of my clients saw huge lat gains by using them in addition to pull-ups and dumbbell rows. Your motion on the incline bench seems more isolated to the teres, serratus and rhomboids. Have you found that to be the case also, and was that your intention? Would you recommend it for helping upper crossed syndrome?
Bill on June 28, 2010
Not so much serratus. Wrong motion. You can however alter your plane of pulling to alter recruitment from a corrective standpoint.
Rick Kaselj on July 8, 2010
Great demo Bill. I could use this variation with some of my clients. Let’s see how it goes.
Rick Kaselj
of ExercisesForInjuries.com
Mark Lorie Fitness on May 4, 2012
Another Great tip is to not focus so much on the grip, to focus more on using your back and less of using your hands. It sounds weird, but it works, and it’s much like using lifting straps.