Uploaded July 2026 | Updated September 2026, 2 weeks ago
This one just LIT UP my lats... because not only am I doing a weighted pull-up, I've got the bar set to slide up the OUTSIDE of the rack, so as I'm pulling UP, I'm also pulling IN against the rack uprights.
This gives additional resistance somewhat similar to a pullover (shoulder adduction intention, basically) as I'm coming up into a pull-up.
As well, because I've got the bar held on my feet, this forces me to use ZERO body movement or momentum.
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fitstep.com/goto/mass/youtube.htm
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In the second part of the video, I show a direct side view of where my hands are... which is about 6 inches forward of where the bar is coming up.
This forward offset creates that "pullover" type of tension. If you want to try this and your rack pull-up bar isn't set as far forward, it will definitely still work.
I've got a pair of Fat Gripz (the blue things) attached to the bar to prevent damage to the rack on the "rack scrape" part of it. These things work GREAT for doing stuff like this.
You could also use a couple of towels wrapped around the bar to protect the rack paint, too, if you don't have these.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This one just LIT UP my lats... because not only am I doing a weighted pull-up, I've got the bar set to slide up the OUTSIDE of the rack, so as I'm pulling UP, I'm also pulling IN against the rack uprights.
This gives additional resistance somewhat similar to a pullover (shoulder adduction intention, basically) as I'm coming up into a pull-up.
As well, because I've got the bar held on my feet, this forces me to use ZERO body movement or momentum.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
In the second part of the video, I show a direct side view of where my hands are... which is about 6 inches forward of where the bar is coming up.
This forward offset creates that "pullover" type of tension. If you want to try this and your rack pull-up bar isn't set as far forward, it will definitely still work.
I've got a pair of Fat Gripz (the blue things) attached to the bar to prevent damage to the rack on the "rack scrape" part of it. These things work GREAT for doing stuff like this.
You could also use a couple of towels wrapped around the bar to protect the rack paint, too, if you don't have these.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
