Back Day from Women!
We examine one of the options for training the back muscles and the presented complex of exercises in the video above!
Pulling up with neutral or parallel grip.
Let’s consider one more variation that will help diversify classical pull-ups on the bar, adjust the load and more effectively work out the target muscle groups. This time the subject of our analysis is pulling up with a parallel grip. Strictly speaking, this is one of the types of pull-ups with a narrow grip, which we’ll talk about below. Parallel or, in other words, a neutral grip means placing the palms in such a way that they are facing each other. This can be achieved on a special horizontal bar, which has special handles for such a grip (“bars”, located in parallel). Such equipment can be easily found in the gym or installed at home. Modern sporting goods stores offer a wide choice.
Work of the muscles.
Pulling the neutral grip on the bar helps to shift the load to the lower region of the widest muscles. Hands also work. Thus, the exercise loads the following main groups:
- The widest back muscle (emphasis on the lower parts);
- Biceps (biceps arm muscle);
A certain load is additionally obtained by deltas, dentate and large round muscles. As a result, it can be concluded that the exercise is used, first of all, to work out the bottom area of the latitudinal and is most often used as an auxiliary one.
Technique of the exercise.
Exercise is performed on a suitable horizontal bar, the starting position is on the straight arms:
- To hang on a horizontal bar, grasping the parallel bars. This grip can be considered quite narrow, because the distance between the bars usually varies and is 30-60 cm (depending on the simulator model). Take a deep breath.
- On exhale pull up to the top point, try to imagine that you want to touch the crossbar upper chest. In other words, try to maximize the amplitude of the movements.
- Reaching the upper point, you can stay for a while, withstanding a short pause, then, taking a breath, smoothly, slowly and controlledly fall into the starting position. Carry out the necessary number of repetitions.
You can apply the exercise after pulling up the upper grip. If in your training program there is traction in free weight in the slope (dumbbells or bars) or the pull of the upper block, it is better to perform these exercises after pulling up a neutral grip.
Do about 3-4 sets of 8-12 repetitions. The number of repetitions can not be limited by performing an exercise in each approach, as they say, “to the point of rejection.”
Repeat all her exercises with all right technical moment!