To master pull-ups or progress in volume, it is essential to prioritize a full range of motion by starting with scapular retraction, while using specific strengthening exercises (negatives or horizontal rows) rather than assisted machines to build real strength.

noli's read

The recommendation to prioritize full range of motion (ROM) is supported by scientific literature in biomechanics, which suggests that exercises performed through the full muscle length promote greater hypertrophy and strength gains (Pedrosa et al., 2022, systematic review). The use of eccentric (negative) repetitions is a classic strategy in exercise physiology to overcome a plateau, as they allow for a higher load than maximum concentric strength. Incorporating horizontal rows to build a solid foundation is a cautious and logical approach to prepare connective tissues. Although the effectiveness of these methods is well-documented by empirical observation and strength training principles, each body reacts differently, particularly regarding the joint pain mentioned in the comments. The community shows a strong convergence toward these methods, validating the idea that technique takes precedence over quantity to avoid injury and progress sustainably.

the sources

1. 1r/Fitness