View Full Version : Dead hang chest to bar pull up

Anton Emery
03-17-2013, 12:26 AM
Hi Folks,

I have been working on doing a dead hang chest to bar pull up (hands pronated) and those last few inches seem impossible. I think I am doing everything right, shoulders retracted, elbows pointed down and back, trying to fully engage the lats.

Does anyone have any specific exercises to help with those last few inches? Could it be a rhomboid weakness? Not sure of any way to train those except for Dan John's batwings.



Darryl Shaw
03-19-2013, 02:13 PM
Have you tried experimenting with different hand positions?

I've got fairly long arms and I find it easier to get my chest to the bar if I go about 4 inches or so outside of shoulder width and lean back a little more than I would for a regular chin over the bar type pull-up.

Allen Yeh
03-20-2013, 04:45 AM
check out this link:

I posted in something from Jim Bathurst of Beast Skills and Steven Low threw in some advice also.

Anton Emery
03-20-2013, 04:30 PM
Thanks for the advice guys. Ill try my arms a bit farther apart.

I've sets of ten hanging scap retractions with 3 sec hold at the top, havn't tried the one armed ones. Ill have to do that. I have been working in Dan John's "Batwings" as well cable rows, making sure to pinch my shoulder blades together and pause for a moment.

I'll see how it goes.


Allen Yeh
03-25-2013, 05:21 AM
Hope it helps I can only manage 5 strict chest to bars now where before i was at 2 and 3. Not great but my overall "normal" pullup numbers have gone up from focusing on these.