The grip-wrist-forearm triangle that sabotages your pulling strength
Do you struggle with pull ups? Don’t worry, most people do.
The truth is, you walk up to the pull-up bar with confidence. You’ve been hitting the gym for a while…
Your back feels stronger, and today feels like the day you’re going to break through that pull-up barrier that’s been holding you back. You grip the bar, engage your core, and pull…
However, your grip gives out before you even feel your back muscles being worked.
Sound familiar?
You’re not alone. Many guys tell me they struggle with pull ups because of a weak grip. Sure, many are probably packing a bit too much weight.
But they spend months doing lat pulldowns and assisted pull-ups on that weird, bulky machine tucked away in the corner of the gym, wondering why they can’t make the transition to the real thing.
Here’s the truth…
If you struggle with pull ups, your progress is being sabotaged by something much more basic — the grip-wrist-forearm triangle that forms the foundation of all pulling strength.
Why strong grip isn’t enough for pull up progression
In Part 1, we solved the grip-wrist-forearm triangle that sabotages most pull up attempts. If you missed Part 1, click HERE why men over 40 struggle with pull-ups.
Hopefully, you’ve been working on your dead hangs and farmers walks, doing your wrist exercises, doing your shoulder mobility exercises and your grip strength is getting solid.
Now, let’s look at another angle for real pull up progression…
Let’s be honest: if you’re packing an extra 10–20kg, that’s obviously going to stand in your way.
So I’d concentrate on losing as much of that as possible. But I reckon you can still do pull up negatives even while working on trimming the weight.
Even with perfect grip and technique, excess weight kills pull up progression. But there’s a second hidden saboteur: your shoulder blades. Your scapular joint is a complex structure and you need to be dedicated in building up its strength for true pull up progression.
The scapular region isn’t just one simple joint — it’s a complex system of bones, muscles, and connective tissues that work together to create stable, mobile shoulder movement.
Your shoulder blade connects to your ribcage through multiple muscles, and if these aren’t working properly, your lats can’t fire effectively no matter how strong they are.
The Weight Reality Check for Pull Up Progression
Every extra kilogram makes pull up progression exponentially harder. Think about it this way:
- 5kg extra = like doing pull ups with a weight vest
- 10kg extra = attempting pull ups with a toddler strapped to you
- 20kg extra = well, you get the picture
Simple math: lose weight = easier pull up progression. This isn’t body shaming, it’s physics. If you’re serious about pull up progression, getting your weight under control is part of the process.
Quick Recap: Building on Part 1
- Your grip foundation from the previous article is working.
- Dead hangs and wrist training are paying off.
- You’ve addressed the weight issue honestly.
But something’s still missing in your pull up progression.
You hang from the bar, your grip feels solid, and then… nothing. You struggle to initiate the movement, or you get halfway up and stall.
The problem isn’t your lats — it’s the foundation those lats need to work from.
The Scapular Disaster Blocking Your Pull Up Progression
Your shoulder blades are stuck in “computer position” — rounded forward, elevated, and locked in place. Years of hunched shoulders and forward head posture have created a scapular system that simply doesn’t move properly.
Here’s what’s happening: your lats attach to your shoulder blades. If your shoulder blades can’t move correctly, your lats can’t generate force effectively. It’s like trying to fire a cannon from a wobbly platform — the power is there, but the foundation can’t support it.
This is the hidden secret that blocks most men’s pull up progression.
The Scapular Assessment Test
Before we fix the problem, let’s identify where you stand:
Test 1: Can you squeeze your shoulder blades together behind your back? Really squeeze them, not just a halfhearted attempt.
Test 2: Hang from a pull up bar. Can you depress your shoulder blades down and back without bending your arms? Many men can’t.
Test 3: Stand with your back against a wall, arms in a “goal post” position. Can you slide your arms up and down while keeping contact with the wall? This reveals shoulder mobility issues.
If you’re failing these tests, you’ve found your limiting factor in pull up progression.
How to Properly Engage Your Scapulars for Pull Up Progression
Many men have no idea how to use their shoulder blades correctly. This is the breakthrough secret for real pull up progression:
Step 1: The Starting Position
Hang from the pull up bar with straight arms. Your shoulders will naturally rise up toward your ears – this is the “dead” hanging position most people stay stuck in.
Step 2: The Scapular Movement
Think of your shoulder blades as sliding down your back toward your belt. Pull them down and back simultaneously – imagine you’re trying to pinch a pencil between your shoulder blades while sliding them toward your back pockets and your elbows in your back pockets.
Step 3: What You Should Feel
- Your body will rise slightly (1-2 inches) without bending your arms
- Your upper back muscles will engage and feel “tight”
- Your shoulders will move away from your ears
- You should feel stable and “locked in” to the bar
Step 4: Common Mistakes to Avoid
- Don’t shrug up – This is the opposite of what we want
- Don’t use your arms – Keep them completely straight
- Don’t rush the movement – This is about control, not speed
The Test: Scapular Pull Ups
Once you understand this movement, practice “scapular pull ups”:
- Hang with straight arms
- Pull your shoulder blades down and back (body rises slightly)
- Control the return to starting position
- Repeat for 5-8 controlled reps
Master this before attempting any full pull ups. Your shoulder blades are the foundation everything else builds on for pull up progression.
The Complete Scapular Activation Sequence
Here’s how to build the solid scapular strength and control you need for pull up progression:
Step 1: Scapular Wall Slides
Stand with your back against a wall, arms in that “goal post” position. Slide your arms up and down while maintaining contact with the wall throughout the entire movement.
This teaches your nervous system the proper scapular movement patterns while fighting against years of poor posture. It’s harder than it looks, and most men struggle with this initially.
Step 2: Shoulder Dislocates + Y-T-W Raises
Shoulder dislocates using a resistance band or PVC pipe are incredibly effective for mobility and activation. I’ve written a detailed article on shoulder dislocates that covers the technique and progressions — check that out for the complete breakdown.
Y-T-W raises are done face down, lifting your arms in Y, T, and W positions. These target the weak rhomboids and middle traps that most men have completely neglected. Start with just bodyweight — they’re harder than they look.
Step 3: Band Pull Aparts
Hold a resistance band at chest height and pull it apart, focusing on squeezing your shoulder blades together. This is perfect for office workers since you can do it anywhere.
The key is really feeling those muscles between your shoulder blades working. Most men have been hunched forward for so long, they’ve forgotten what proper scapular retraction feels like.
Step 4: Scapular Pull Ups
This is where it gets specific to pull up progression. Hang from the bar with straight arms — no bending at the elbows. Just depress your shoulder blades down and back, lifting your body slightly.
Master this movement before attempting full pull ups. It’s the foundation that everything else builds on for real pull up progression.
Pull Up Negatives: The Bridge Exercise for Pull Up Progression
Once your scapular control is developing, negatives are your pathway to full pull ups. Use a plyometric box or bench to safely and smoothly get into the top position — it’s much easier and safer than jumping up.
From the top position, lower yourself down as slowly as possible. Focus on proper scapular engagement while lowering — this is where you’re building both strength and movement patterns for pull up progression.
Should you use wrist straps? If your grip is particularly weak, wrist straps could be an option, especially if back strength is your main goal and weak grip is getting in your way.
They’re very cheap, so price won’t get in your way. Your call on this one, but they can be very useful if grip is the limiting factor.
Aim for 5–8 second negatives. This eccentric strength will build incredible pulling power and accelerate your pull up progression.
Progressive Scapular + Negative Training Program for Pull Up Progression
Week 1–2: Foundation
- Wall slides: 3 sets of 10–15
- Shoulder dislocates: 2-3 sets of 15
- Y-T-W raises: 2 sets of 10 each
- Band pull aparts: 3 sets of 15–20
Week 3–4: Hanging Integration
- Add scapular pull ups: 3 sets of 5-8
- Begin pull up negatives: 3 sets of 5
- Continue foundation exercises
Week 5–6: Full Integration
- Combine grip + scapular control
- Progress negatives to 8+ seconds
- First full pull up attempts
Time to Add Weight? Weight Vests for Advanced Pull Up Progression
Once you get strong in certain exercises and you’ve tried more advanced progressions, the question of adding weight usually comes up for continued pull up progression.
Your options include sandbags, loaded backpacks (I’ve used 20kg cat litter bags for certain exercises like squats), but my favorite is weight vests.
Once you can do about 10 clean pull ups, you can consider adding external load for strength building and continued pull up progression.
Considerations When Choosing a Vest
The best vests allow you to remove weight. So it might be a 10kg vest, but you can take all the weight out.
My first vest had 5kg fixed weight which couldn’t be removed, plus 1kg and 2kg plates you could slide in. Since these plates were thin (a few mm) and wide (about 8×8 inches), I found them a little restricting.
The vest I just bought is way better and has 20 x 1kg blocks, so this vest wraps around your body better.
Another thing to be aware of is how the vest straps to your body. My first one was very poor. It kept flopping open during a set. Very annoying. Doing handstand holds was impossible. But I fixed the problem with a strap that came with my exercise mat. I just wrapped that around my body and the vest, keeping everything tight.
When you start using your vest, start with 5kg and progress gradually.
Weighing Up Your Options
Obviously, your choices might be restricted by your budget, so use what you can. A weighted backpack can work fine, especially with pull up negatives since the movement is so smooth.
Why weight vests beat holding dumbbells? No grip interference, better weight distribution, and no awkward positioning.
Why weight vests beat loaded backpacks? More secure, better balance, and no flopping around.
Another option is hanging weight plates from a weight belt. Obviously you’d need to invest in weight plates if you don’t already have them, and they ain’t cheap. Then there’s the issue of awkwardness — the weight plate flopping around, banging into your legs.
It’s worth it regarding adding weight for pull up progression. Imagine how strong you’ll be and how awesome your physique will be when you can perform 4 sets of 10 perfect reps of pull ups with a 20kg weight vest. That’s serious functional strength.
Common Pull Up Progression Mistakes That Kill Progress
- Skipping the weight loss reality check
- Shrugging shoulders during pull ups instead of proper scapular depression
- Rushing past negatives to attempt full pull ups
- Not mastering scapular control first
Trying to muscle through with arms instead of using the proper sequence
Integration with Your Complete System
This scapular work doesn’t exist in isolation for pull up progression. Your farmers walks support scapular stability by teaching you to maintain good posture under load. Pike push ups provide the pushing balance to your pulling work. The pull up bar becomes your complete training tool for upper body development.
Weight management supports all movements — every kg you lose makes every exercise easier and more effective for pull up progression.
Putting Parts 1 and 2 Together for Pull Up Progression Success
The formula is simple: grip strength + scapular control + appropriate body weight = pull up progression success.
You now have the complete foundation. Strong grip from Part 1, proper scapular function from Part 2, and realistic expectations about how body weight affects performance.
Work through the progressions systematically. Don’t skip steps. Master each component before moving to the next.
Your first clean pull up will come when you’ve earned it through proper preparation, not when you try to force it through willpower alone.
Your Complete Pull Up Progression Assessment Checklist
Before attempting full pull ups, make sure you can:
- Dead hang for 60+ seconds with good form
- Perform scapular pull ups with control
- Complete 8+ second negatives
- Pass the wall slide mobility test
- Squeeze your shoulder blades together effectively
If you can check all these boxes, you’re ready for full pull up progression training.
Final Thoughts: Transform Your Pull Up Progression with GTW
Right, are you ready to build impressive strength and muscle using a complete strength system designed specifically for men over 40?
At Grey Top Warriors, we understand that pull up progression after 40 requires a different approach. Our systematic training methods address the specific challenges men face as they age, building real strength that transfers to everything you do.
With GTW training, you’ll master:
- Complete pull up progression from beginner to advanced
- Bulletproof grip and scapular strength
- Functional movement patterns that prevent injury
- The warrior mindset that conquers every physical challenge
Don’t let weak shoulder blades sabotage your pull up progression any longer.
Ready to unlock your pull up progression breakthrough?
Take the first step and grab our FREE guide, “Essential Muscle Building Strategies for Men Over 40.“
It’s packed with proven tips and techniques to help you build muscle, burn fat, and finally master movements like pull ups.
Your pull up progression breakthrough starts now.
And hopefully you can join us on the Murph Challenge next May.
Click HERE to download for FREE
This comprehensive resource will provide you with valuable tips and techniques to support your pull-up goals and overall fitness journey.
Stay consistent, be patient, and trust the process.
With dedication and hard work, you’ll achieve your pull-up goals and enjoy the benefits of a stronger, more functional upper body.
And soon you’ll be able to show off your strength to all your younger family members!
Keep fighting…
Coach Greg
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