Pulling on the bar are perhaps the most versatile and effective exercise for the muscles of the back. Probably every man pulling up on the bar is familiar from childhood. This is an indispensable exercise for building a powerful and wide V-shaped back and the entire shoulder girdle as a whole. Today we will consider what are the main types of pull-ups on a horizontal bar и how to pull up properly on the bar.
Pulling with a straight middle grip
Perhaps the most common type of pull-ups on the bar, which can be called classic. When pulling the straight middle grip load is evenly distributed between the working back muscles and the flexors of the hands.
Differs from the previous version in that during the pull-ups, the emphasis is shifted to the biceps of the hands. This is an indispensable exercise for those who want pump the biceps at home.
This is an indispensable exercise for those who want to pump up a wide back. The wider the grip, the more the load shifts to the outer edges of the latissimus muscles of the back. However, the amplitude is significantly reduced. Therefore, you need to find a middle ground so that the grip is not too wide.
This kind of pull-ups on the bar helps to shift the load to the round and lower part of the latissimus muscles of the back. In addition, pull-ups with a narrow reverse or direct grasp are different from other types of pulling in that they involve the pectoral muscles well.
This type of pull-up is also known as pulling up a neutral grip. Accentuated brachialysis – the muscle, which is located directly under the biceps.
Traditionally, it is customary to pull up the head with a wide grip, as this option is more safe and effective. However, if you have had a shoulder injury, then you better not perform this technically challenging exercise. Lifting by the head develops well the entire upper back, including the round muscles of the back, which are usually lagging, as they are hard to "hook" other exercises for the muscles of the back.
So we reviewed the most common types of pull-ups on a horizontal bar or a crossbar. Among other types of pull-ups on the bar, you can pick out pull-ups but one hand, which is an extremely complex power element, indicating the outstanding strength of the athlete.