🚨 How to do Pull Ups & Rest
Pull up-back are a basic exercise that involves working in the muscles of the biceps and the latissimus dorsi. In order to specifically accentuate the bicep muscles, it is necessary to perform the exercise in a certain way, different from the classic pull-ups, designed exclusively for working out the latissimus dorsi muscles. The peculiarity of the exercise is that it is basic, that is, when pulling up, two joints work, namely the elbow and shoulder.
The muscles involved in the pull up exercise
It is important to remember the main principle pull up - the narrower the grip, the more biceps are involved, and, accordingly, the latissimus muscles are turned off.
- Biceps (biceps muscle of the shoulder). It performs the work of stabilizing the position of the body when you’r pulling up, bends the arm, attracting the body to the crossbar. For a greater shift of the load on the biceps muscles, do pull-ups vertically, do not lean back with the body much, and try to use a narrow grip.
- The latissimus dorsi (Wide Back). In any case, they will not be able to completely turn off their work during pull-ups, but their work can be minimized. To achieve this, do the pull-ups using the technique described below.
Execution technique Pull ups
- Grasp the crossbar with a grip the width of the shoulders, palms facing you (arm supinated grip).
- On outstretched arms (keeping the selected grip width), keep your torso as straight as possible, creating a deflection in the lower back.
- As you exhale, pull your body up until your chin is at about horizontal bar level. Performing a pull-up movement, concentrate on contracting the biceps. Try to keep your elbows closer to your torso. Tip: During pulling up, the upper body should remain motionless, only the hands should perform movement.
- The forearms also do not receive any load, in addition to holding the crossbars.
- Having lingered for a second at the upper point, hold down the contraction of the biceps muscles, then slowly lower the torso down to the initial position while inhaling, while the arms are fully extended.
- Perform pull-up exercise 3 sets of 8-12 reps.