We will consider 3 Beginner Pull-Up Variations
✅Superband Pull-Ups
✅Foot-Assisted Pull-Ups
✅Assisted Pull-Up Machine
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Pulling up – is one of the most accessible and effective exercises for working with your own weight. In the course of performing pull-ups, the muscles are not only properly pumped, but the spine is also stretching, which is really important for the athletes in the period of growth, when you want to pay attention to physical training, and start working with the barbell early because of the weak back.
Superband Pull-Ups
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Take a wide grip, while slightly bend your hands in the elbows, which during the pullup will be slightly divorced on the sides. At the bottom point the body stretches, and the leg is on the Superband, but after overcoming the “dead” point, you should try to stretch the neck as much as possible so that it touches the crossbar. It is not recommended to use weight during this exercise.
Foot-Assisted Pull-Ups
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This exercise is perfect for beginners who can not lift their own weight, take any bench (Foot-Assisted) to put one foot on it, grab a wide grip on the crossbar or select a grip about 10-15 cm wider than the shoulder level from each side. Begin to pull up upwards at the expense of the widest back, trying not to strain your biceps.
The main role in this exercise is played by the hands, although the load is on the back. While performing pull-ups, help yourself to lift yourself with one foot, look in front of you and try to reach out to the crossbar without touching it. The loin can be slightly bent.
Assisted Pull-Up Machine
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This pull-up is often performed by the girls because it is hard for them to pull themselves up on crossbar, and this exercise is also suitable for beginners. Select the weight in the Pull-Up Machine, put your feet on the platform that will climb you up, select a wide grip.
When doing this, you should try to straighten the arm at the bottom point, rising to the upper chest level. To do the exercise you need to try at the Pull up at the expense of “wings” of the back, although it is impossible to completely exclude the muscles of the hands.
Perform 8-12 reps of each exercise.
