Pull-back pulls are an effective basic exercise that emphasizes the load on the biceps. It is perfect for developing the muscles of the arms, and for increasing overall strength and endurance. Let's look at the technique of such pull-ups and differences in the work of muscles from pull-ups with a wide grip.
As mentioned above, pull-backs are a basic exercise. Is this good or bad? What are the differences in muscle work from pull-ups with a direct wide grip?
Basic exercises are called, the fulfillment of which movement occurs in more than one joint, and several muscle groups are involved in the work.
In the pull-ups we mentioned, the movement occurs in the elbow and shoulder joints, and in addition to the biceps, the latissimus dorsi help to raise and lower the body relative to the crossbar.
Isolating exercises mean movement in only one joint and maximize the use of only one muscle group. Remember lifting the bar for biceps or hammer bending. The movement occurs exclusively in the elbow joint. In addition to biceps, stabilizers of the body participate in the work, but they are not taken into account.
All exercises are good, and one cannot say that basic or isolating ones are better. For a comprehensive workout, you need to do both.
The advantage of basic exercises is that they:
The isolating type of exercises is designed to:
Returning to our exercise, we can say that pull-ups comprehensively train both arms and back. But, using reverse grip and narrow setting of the hands, we emphasize the load on the biceps, minimally involving the widest.
While pull-ups with a direct wide grip, on the contrary, relieve stress on the hands and maximize the load on the back. In addition, when pulling up with both a reverse narrow and a direct wide grip, the press, shoulders, and forearms work.
Next, we move on to the pull-up technique. But first, a couple of words should be said about why its observance is more important than the number of repetitions. And the point here is not only in injuries of the shoulder joints and spine, which can be obtained by performing jerky movements or jumping from the horizontal bar to the ground.
Violating the technique, the athlete not only risks his health, but also minimizes the effectiveness of the training. After all, we need to qualitatively load the biceps, and the widest ones are a significantly larger and stronger muscle group. At every opportunity, the back will pull the load on itself, and the biceps will, as they say, sit back.
So, making sure that you need to follow the technique of movement, we move on to the algorithm for doing pull-ups for biceps.
We put the brushes a little narrower than the shoulders. For the biceps to work effectively, during the exercise, your elbows should move along the body and not diverge to the sides. Therefore, we do not put our hands too narrow: firstly, it is traumatic for the joints, and secondly, if you are too narrow, you still have to open your elbows to pull the body to the bar.
The main thing is that they do not hang out. This is the starting position.
At the top point, hold for 1-2 seconds and slowly lower down as you exhale. It is very important - not to throw the body down, but to fall slowly and under control. Try to avoid jerking and control every moment of your movement. At the bottom of the arm, do not fully extend.
Get down from the horizontal bar, gently standing with your feet on the floor, without a jump.
Answering the question of how many times to do pull-ups, we can say that it all depends on your training goals. To pump up the mass and volume of the biceps, you need to be tightened up by 8-12 repetitions in 3-4 approaches. Working for endurance, do as much as you can, to failure.
Beginners can be advised to practice the exercise in a special simulator - a gravitron.
It is much easier to pull up in a gravitron than on a simple horizontal bar, since the simulator creates additional support for the legs. Reverse grip and setting the hands slightly narrower than the shoulders allows you to work out the biceps as much as possible, while pulling with a straight wide grip will strengthen the muscles of the back.
In order to maximize the tight grip pull-ups, use these tips:
Sharp movements during pull-ups are contraindicated.
Pull-ups are a great biceps exercise on the horizontal bar. You can train at home, in the gym or on the street.
For a more pronounced result, supplement your pull-ups with other exercises to train your biceps.