You can do this protocol using a neutral, wide, or underhand grip. I like to use a different grip each time to create a different stimulus. The isometric is performed at the bottom position because this is the point of the ROM where most people cheat.
Here's how to do it:
- 7 Mid-Range Partial Reps
- 7-Second Isometric Hold, bottom-range (full contraction)
- 7 Full Range of Motion Reps
related posts
The New Alphabet of Manliness
A collection of the most masculine terms, phrases, concepts, and miscellaneous tidbits. But read it at your own risk because it may make you spontaneously grow a beard.
Wide Delts & Strong Legs: No Gym Required
Build your shoulders and legs at home with just a single dumbbell. Here's how.
4 Myths About Female Glute Training
There's a right way and a wrong way to build your butt. Here's how to develop the perfect glute-ham tie-in.
3 Exercises That Will Wreck You
If your posture kinda sucks, you may be one exercise away from injury. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture.