This is a variation of the pull-up that removes the bar as an obstacle to your path. By gripping on two bars and pulling yourself up directly in between them, you hit a movement pattern that is halfway between a front pull-up and rear pull-up but without the shoulder stress associated with a rear pull-up.
For this exercise, you will need access to a power rack and two Olympic bars.
To execute this exercise, place yourself directly underneath the center of the two bars.
This exercise operates in a similar movement pattern to the Behind-The-Neck Pull-Up (which is an effective though somewhat dangerous back exercise) but without any of the negatives associated with it.
How to incorporate this exercise into your workouts:
This exercise works best with fresh muscles.
1. The bars are too close together
This shifts too much of the focus of the exercise onto the biceps. If you are looking to work your biceps, you can certainly try this but in order to most effectively concentrate on your back muscles, keep the bars at least several feet apart.
2. The elbows drift forward
During the exercise, keep your elbows pointing directly to the sides. If you allow your body to move back, you will essentially be doing a front pull-up, which diminishes the effectiveness of the exercise.
3. Using momentum
Do this exercise in a slow, controlled movement, concentrating on squeezing the back muscles and really feeling them work.
1. Setting your feet on the ground
If you don’t have the strength to do a full pull-up with your whole bodyweight, try setting the bars a little lower so that you can leave your feet on the ground. Use your legs to help take up some of your bodyweight as you do the pull-up.
This can also be a good way to do a sort of drop set. Do a set of full weight pull-ups then keep going with your feet on the ground.