Proper Pull-Up Form

If you want to hit the lats properly during pull-ups, cut your range of motion by a couple of inches and arch your back.

Lifters are often instructed to stay pencil-straight from head to feet on pull-ups, but doing it this way leads to poor biomechanics. Retracting and depressing the shoulders usually happens in pairing with spine extension (arching), and this position optimizes lat involvement. When it doesn't happen -- as in the case of a pencil-straight pull-up -- the biceps, traps, and teres muscles take over and the humeral head will also be encouraged to shift forward in the shoulder girdle at the top portion of the movement. If you want to hit the lats hard, shorten your range of motion by a couple of inches and arch your back.

Proper Pull-Up Form lats exercises
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