Seriously...it's that good.

Not only will you be doing one of the best back exercises in
existence (the pull-up), you're going to be adding DIRECT
lateral tension WHILE you're doing the pull-up (or the pulldown,
for those who aren't strong enough to perform a pull-up).

And yes, this will hurt.

And it will not be easy.

But it will be TOTALLY worth it....the exercise will light up
your upper back and the outside aspect of your lats like
nothing else I've found.

You're going to use a band in a way that I've talked about before
in my book "Hybrid Training" (which is all about how to
combine multiple forms of resistance into single exercises to
get massive gains in strength and muscle mass - it's a really
cool book, if you haven't seen it before!)



So first, you'll need a training band. Here's the recommended
online store where I get my bands from. If you don't have any
bands, I would definitely suggest getting a few pairs - they
have a lot of good package deals on the site and they bands
are strong and tough.

You can also use any form of "rehab" or "fitness" band as
well, if you don't have one of these types of bands. The real
key is something that gives you the lateral resistance (you'll see).

Now, if it's a 42-inch band, loop it half and put your hands
through the ends of the loops (hence the "handcuff" name).



If you're going to do the pull-up version, you should be strong
enough to perform at least 10 reps with just bodyweight before
trying this one. If you can't yet, then go with the pulldown version
below.

Grip your left hand onto the bar...then STRETCH the band
and grip your right hand onto the bar in a wide pull-up grip.



Now you've got immediately lateral-pulling tension on your lats
and you haven't even started the pull-up yet...

Perform the pull-up exactly as you normally would.



With the bands on your wrists, you'll have constant tension on the
extreme lateral aspect of your lats from the bottom of the
movement all the way to the top.

And believe me, you WILL feel this one.

If you're strong enough to add resistance, definitley go for it! I
like to use chains draped around my neck to give some
dynamic resistance (some of the links will be on the ground to
start then as you pull-up, more come off the ground, increasing
the resistance).



You can also use the standard dip belt or dumbbell between
the feet as well.

Now, if you're not quite ready for the full pull-up version, you can
do this with the wide-grip pulldown as well.

The idea is exactly the same...loop your wrists through the
band loops, grip onto one side of the bar, stretch the band,
then grip onto the other side.

Then perform a regular wide-grip pulldown to the front with the
direct lateral resistance on the lats.



I'll warn you right up front...the first time you do this one,
whether it be the pull-up or pulldown version...you're going
to get SORE. This is a tension pattern that your body has
very likely NEVER experienced before.

Aim for at least 3 sets of 4 to 6 reps for the pull-up...if you're
doing the pulldown, go for 8 to 10 reps per set.

If you really want wider lats, this is an exercise you will
definitely want to do. The direct lateral tension on the lats
targets the extreme outer fibers of the lats in a way that is
completely unique...and extremely effective!

If you want to see this exercises in action (pull-up and
pulldown versions), I've posted the full video onto my YouTube
channel. I would definitely recommend it and be sure to
subscribe to my channel while you're there, if you haven't already!



Here's the link for Hyrbid Training again, if you want to check that out.

And if you're interested in more unique back exercises like this,
I would also recommend my book "The Best Back Exercises
You've Never Heard Of". It's PACKED with even more exercises
just like this one!

Nick Nilsson
The "Mad Scientist of Muscle"