Wide Pronated Grip Pull-Ups improves the fascial web at the shoulder rotators, scapular musculature, latissimus dorsi, and the coaptators of the spine, principally from T6-T10. Coaptation is the unification of structure via the force of joining. Fascia’s first responsibility is to create structure via the holding together everything else.
Incidentally, Exercise Station 6 – Mid Supinated Grip Chin-ups – also provides a strong decoaptational force on the spine. Because the arms are vertical in that exercise, fascia is pulled nearly vertically, creating decoaptation from as high as T-7 (7th thoracic vertebrae) through S-1 (1st sacral vertebrae).
Wide Pronated Grip Pull-Up Performance
Assume for the purposes of the article that we begin at the bottom of the range of motion. Grasp a pull-up bar wider than shoulder width with the wrists pronated. Close the grip using the opposing digits of the thumbs to lock across the fingers and move into a dead hang as the timer expires.
Exhale and pull yourself to the top position of the Chin-up. In order to get credit for the pull-up, you must pull yourself all the way to a chest-to-the-bar position. Lower yourself back to the dead-hang position.