The Arch-Backed Pull Up is the Pull Up EVERYONE Needs
Arched back pull ups are incredible because they turn the usual pull-up movement into something more horizontal. We tend to do a lot of vertical pulling at the gym, especially in calisthenics, but not as much horizontal.
This is a problem because we spend a HUGE amount of time training horizontal pushing. This can lead to imbalances. Worse, is that our lifestyles so often have us reaching our arms in front of us and adducting the chest. This can create a hunched over, kyphotic, posture. It also means we may struggle to exhibit as much strength in the many real world activities that DO require you to pull in the horizontal plane.
In the arched-back pull up, you lean your upper body backwards and focus on bringing the sternum up to the bar, rather than puling the chin over the bar. This way, you engage the rhomboids and other scapula retractors, alongside the rear delts, and the lats. This can help to combat poor posture while also helping you to tap into greater strength and performance.
You'll even get a little thoracic extension in there, for good measure.
This is quite a tough movement, so it's great for those that aren't getting much from regular pull ups, anymore. Bodyweight rows are a great bodyweight alternative for those that find this too tricky.
And why not drop-set this with regular pull ups?
Do you use the arched back pull up? Enjoy!
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