Clap pull-ups

Biceps - Lats

Clap pull-ups

Perform an explosive pull-up such that you have time to give a clap above the bar and grab it again.
At first, you can use a bit of body and leg momentum but try to reduce it over time.

Sessions

Explosive Pull Ups

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Back and Biceps Stimulus

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms

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Neutral explosive pull-ups

Neutral explosive pull-ups

Biceps ∙ Lats

Swing with knee lift

Swing with knee lift

Biceps ∙ Forearms ∙ Abs ∙ Lats

Isometric half-way supine pull-ups

Isometric half-way supine pull-ups

Biceps ∙ Lats

Negative weighted pull-ups

Negative weighted pull-ups

Biceps ∙ Lats

Australian pull-ups with elbows out

Australian pull-ups with elbows out

Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid

Prone pull-ups at the waist

Prone pull-ups at the waist

Lats ∙ Biceps ∙ Abs