Full ROM Pullups

Setsu SG

At the bottom of a dead hang pullup, do you relax your shoulders totally? Or do you maintain some muscular tension so that you don't drop fully?

My arms are completely straight, but I'm worried that my shoulders will get dislocated with weighted pullups. Thanks.

TrueHeart SG

At the bottom of a dead hang pullup, do you relax your shoulders totally? Or do you maintain some muscular tension so that you don't drop fully?

My arms are completely straight, but I'm worried that my shoulders will get dislocated with weighted pullups. Thanks.

Hi Setsu,

For your question, it will depend on each individual. For training to be most effective, there should be as little muscular tension as possible though.

As for your worry, it will be safer for you to have some muscular tension left in your arms, especially if you just started weighted pull-ups. You can gradually reduce the amount of tension once you feel confident enough and have a rough gauge of how much your arms can sustain.

Cheers.

Lokey SG

your weight pull up refer to:

1) hanging weight from your waist

2) weight assisted pull up.

In 1 and 2, try not to relax your joints, maintain a slight tension in your joints ( a bit bent).

Relax the joints, would transfer the force directly to the attached tendons, tearing it.

In the latest research, weighted pull up is really not recommended as it seems to damage the shoulder. It would be better to use your bodyweight and increase the rep. (gymnast has build superior back just his own body weight)

You can increase your reps like up to 20 rep per set and do 6 - 10 sets to build massive back without hurting the joints.