If you're very strong on pull-ups and looking for a unique challenge, you may want to try this one.
To do this one, you'll be "hooking" a 25 lb bumper plate over the bar and gripping/clamping your hands on the front quarter edges of the PLATE instead of the bar.
The outside edges of your hands will be resting on the bar to complete the "hook" (when your hands are solidly clenched on the plate, this doesn't hurt at all, just FYI).
As long as you're strong enough to control the plate position and you keep it hooked over the bar by angling the plate downward while you're doing the exercise, there's no issue.
I was actually really impressed with how good it felt and HOW it felt...like it worked a strip of (various) muscles about 4 inches wide running across the upper back from rear delt to rear delt, through the rhomboids and middle-traps.
It was literally like nothing I've ever felt before...in a good way.
I think it's because in addition to pulling yourself up, in order to maintain the "hook" of the plate, you have to pull hard against the edges of the plate itself, almost like you're trying to pull the plate apart right down the middle.
This "intention" to pull the plate apart is what really ramps up the tension in that specific aspect of the upper back.
This one is definitely an advanced exercise...not something you should do unless you're strong on pull-ups and chin-ups already and your grip strength is solid and you feel comfortable with it.
I'm using a 25...here's a video using a 45 lb plate (thicker) and extra weight hanging off my waist.
Overall, this is an advanced variation of the pull-up that is incredibly effective for targeting the upper back.
Plate Hook Inverted Rows
Doing these as an inverted row allows you take most of your bodyweight off the exercise, allowing you to get the grip and hand strength-building benefits of the plate hook technique without needing to be strong enough or crazy enough to do the full pull-ups.
Set the bar to about 2 1/2 to 3 feet off the ground. I'm using a bar pulled up against the uprights of the rack. A Smith machine bar will work great for this, too.
** CRITICAL - be sure to grip on the plate in the 10 and 2 o'clock position like on a steering wheel, NOT the sides directly. You want to have most of the plate hanging over the bar to create the hook. The edges of your hands will rest on the bar to complete the hook.
I'm demonstrating using a 25 lb plate, but as you build strength in the hands, you go up to 35 or 45 lb plates (or multiple plates, even, to really open up the hands).
I show two ways to get into position...plate over the bar first then sit down or sit down then put the plate over the bar. Either way is fine as the end result is the same.
This version, because there's a lot less bodyweight involved than the full pull-up, is much more accessible and scalable.
You can set your feet on the floor, go straight leg, or even set them on a bench.
If you saw the Plate Hook Pull-Ups and weren't ready to give the full exercise a try but were still interested in the hand and grip strength benefits, this is a great option.
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