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Pull on the bar (wide grip)

This is a very effective exercise for the development of the broadest muscle of the back, as well as large and small rhomboid muscles. Indirectly, especially if the exercise you grasp the bar of the special parallel grip brushes, the work involved and the biceps. When tightening the head are activated and deltoids, especially rear beams. Include this exercise in your training complex, and after a few months you will notice that the back took the formof a triangle, became more powerful got muscle "bumps".

One of the best when working on the back, this exercise is considered to be basic for both beginners and experienced athletes.

Embodiments

Pull-UPS can be performed up to touch the crossbar of the chest and the head, and the second option is considered more difficult, and additionally involves deltoid muscles and biceps.

Technique

  • Stand under the bar (its height must be at least 10 cm more than your height with an outstretched hand, otherwise you will just be uncomfortable to perform pull-UPS). Then firmly grasp it with both hands the upper, or straight, grip, bend your knees, and start to perform the exercise.
  • Start the movement only through the muscles of the back, not hands, to avoid rocking the torso. When lifting up, be careful that the blades converge in the upper position, and the chin or touch the crossbar or were slightly above it. During downward motion of the arms should be fully extended. In the starting position breathe in, lifting the bar out.

In the future, when you achieve success in your work on yourself, and to catch up only with the own weight becomes easy, you can use weights, for example, "pancakes" from a bar, or a dumbbell, attach them to the belt. Many professional bodybuilders use this exercise weights weight almost half their own weight, and sometimes even more!

Tips for pull-UPS

  1. At first use the average grip already then to choose a wider grip as feelings of work behind.
  2. As with all exercises for the back lower back should be arched, the back should be straight. This can be realized not pulling to the chin and to the chest.
  3. In the pull-UPS need to focus not projectile move, and elbows to get back, imagine that your arms end at the elbows, don't think about wrists, forearms.