Pullups narrow grip

The close grip pullups are a variation of the regular pull-UPS on the horizontal bar, but is aimed primarily not at the top, and the bottom plots the widest muscle on the muscles, lying closer to the spine. Work with the front and the serratus are the ones that are visible between the chest and the back in the form of parallel strips with a raised hand. As with typical pull-UPS, they will help to make your back more broad, will give the solidity, the solidity of the lower part of the "wings".

Targeted muscles

Latissimus, rhomboid muscle, big round muscle, the serratus front.
Secondary: biceps, big and small pectoral muscles.

Options

To catch up on the usual horizontal bar and holding it with a grip narrower at the top or bottom and putting on her bonded to each other D-shaped handle. You can also try to use close to each other and parallel bars, securing them higher.

Technique

• Raise the bar to heights that exceed your height by at least 10 cm, jump up and grab it. The distance between the racemes 20-25 cm Palm turned to yourself or that gives more load on the biceps, or by yourself, then the load primarily rests on the back.
• So, at the bottom you hang, firmly capturing the crossbar with his hands, trying to stretch the muscles back their weight.
• Breathing, the power of the widest muscles raise your body up. To touch the crossbar of the chest with this grip is quite problematic, so you can make the climb, touching her chin.
• While lifting, keep your elbows in the same position, tightly pressed against the sides. Reaching the top point, exhale, then slowly goes down, while straightening your elbows. Repeat the exercise 10-15 times.

If you are strong enough and the weight of his body is too small for you, try to attach to the feet of additional cargo pancake from the rod or a weight.

Try not to overly strain the arm muscles, only work on back. Although, if chin-UPS reverse grip, it will be almost impossible for all other types of grip work, hands should be minimized.

If you find it hard to catch up on the full range yourself, ask someone to hold you by the legs, helping to make the last, most difficult reps.

Priority: exercise is best to do after the pull-UPS wide grip, in combination with rods or rod dumbbells to the belt, completing the training rods block.