Get Better at Pull-ups
Lat pull-downs pale in comparison to the mighty pull-up. Working on a lat machine doesn’t activate as many muscles as getting your chin over the bar (and looks way less impressive). If you want a big, strong upper body, you have to master the classic pull-up. Whether you still can’t do a single pull-up rep, you want to do more, or you’re ready to add weight and see your lats grow like crazy, we’ve got the plan for you.
YOUR GOAL: I can’t do a pull-up, but I want to.
Start doing iso-eccentric pull-ups. Grab onto a bar and jump up so your chest touches it. Try to hold that position for five seconds. If you can, take five seconds to lower yourself back down. (If you can’t, keep working at the hold until you can.)
If you can lower yourself with control, perform another rep. When you can bang out 10 reps in this fashion, you’ll be able to do at least one regular pull-up.
Get the Full Workout at Men's Fitness.