Pull-up from hanging on a low bar can be used as an independent exercise, or as an eyeliner for more complex traditional pull-ups. It allows you to prepare muscles, ligaments and joints for increased load and is suitable for beginners. Experienced athletes can use this exercise to finish their back muscles and biceps after a basic workout. Let's consider horizontal pull-ups in more detail.
Performing horizontal, or as they are also called Australian pull-ups, you develop all the same muscles as with regular pull-ups.
In aggregate, these are the back (the widest) and the biceps. The emphasis of the load may shift depending on what kind of grip you use and how wide you put your hands.
If you want to work out the latissimus dorsi or wings, pull yourself with a wide, straight grip. If your goal is to develop biceps, place your hands narrowly and turn your palms up, that is, use a reverse grip. Each athlete chooses a specific grip width for himself, so that it is convenient to perform the exercise.
If you train horizontal pull-ups for yourself, and do not pass, say, the TRP standards, then the height of the bar is not fixed.
Having taken the position of the hang lying (on straight arms) you should not touch the ground with your shoulder blades. This is especially true for tall athletes. The higher the crossbar, the easier it will be to complete the exercise, since most of the body weight will go to your feet.
Accordingly, if you want a more difficult task, choose a horizontal bar, hanging on which you will almost touch the ground. The main thing is that there should be at least 10 cm between your back and surface.
If you are a beginner, it is better to prefer a higher horizontal bar. This will allow you to get used to the movement, work out the technique and strengthen the muscles.
When passing the TRP standards, the crossbar height is 0.9 m for 1-3 steps and 1.1 m for 6-9 steps.
In the gym, it is convenient to do the exercise in Smith's car. Most often, squats are performed in this simulator, but it is perfect for many exercises. The height of the bar (neck) in Smith's machine is easily adjustable.
So, look for a horizontal bar or horizontal bar of the desired height. If you are doing an exercise in Smith's simulator, place the bar on the desired level.
Come close to the bar, grab it with your hands and squat until your chin is on top of it.Walk forward with your legs until your body straightens into a string, there should not be any deflections in the body - absolutely a straight line. Extend your arms and assume a lying position. Your legs should be stable and not slip.
At the top point, your chest is almost touching the horizontal bar, and the chin rises above the bar. The body remains straight throughout the movement.
Horizontal pull-ups should be performed 10-12 times in the approach.
The number of approaches is from three. Do the exercise slowly and under control, avoiding jerking and "throwing" the body down.
Gradually training the muscles of the arms and back, you can move on to a more complex version - the classic pull-ups. Horizontal or Australian pull-ups on the horizontal bar or in Smith's simulator will be a good base - they will strengthen the ligaments and prepare the muscles.
Additionally, for the development of back muscles, you can use exercises such as t-bar pull, block pull for the head, and lever pull.
Hammers with dumbbells, concentrated lifts or bending arms on Scott's bench are suitable for biceps.
Good luck and productive workouts!