Me, doing Renegade Row on the ground, this version is found in our Miltary Challenge 2. Admission is open and we start July 12th. 


1. Round your lower back during rows.

2. Not retract the scapula during rows.

3. Hike your shoulders when doing pull-ups.

Narrow Grip Pull-Ups.

4. Using a weight belt and then round your back.

5. Turning pull-overs in cable to a push-down.

6. Not retracting your shoulders during rows.

7. Forgetting to do unilateral work to balance left and right.

8. Always starting with the same exercise.

9. Doing back the day after arm day.

Narrow Grip Pull-Ups with weight vest. This version is found in our Miltary Challenge 2. Admission is open and we start July 12th. 

10. Not extending your arms completely during pull-downs.

11. Doing pull-ups crossfit style....

12. Doing deadlifts before rows which will fatigue your lower back.

13. Turning seated cable rows into hyperextensions.

14. Letting your rowing arm travel to your shoulders instead of your hip.

15. Doing deadlifts with alternate grip and never change which hand is pronated vs supinated.

16. Forgetting to train your infraspinatus and teres minor properly.

17. Doing only machine work.

18. Not training back as hard or thorough as your chest.

19. When doing barbell rows, turning it into standing shrugs.

20. Turning pull-downs into rows, unless you intend to row, not pull.

21. Having a weak grip due to under training forearms and overly relying on straps. Use straps but do some of your sets without!

Whether this is your first time attempting a pull up or you're just looking to increase your pull up reps, this guide will give plenty of tips and trics, the only challenge is your will to do them!