Workout on the bar: pull-ups that will make you stronger

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Have you learned how to pull yourself up (if not, read The Challenger's instructions here and here) and decided to go to the next level? Dmitry Zhikhartsev, top trainer of

CrocusFitness

, shows several options for pull-ups that will help you become stronger.

Pullups with weight

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Cyril Skom

  1. Hang on the bar (average grip on top).
  2. Ask the assistant to help you fix the dumbbell between the feet (for a start, a small weight of 1-2 kg will be enough).
  3. Perform a pull up.
  4. Lower yourself, then repeat the exercise several times until fatigue appears (if during the next workouts it will be easier for you to perform this exercise, increase the number of repetitions).

Bottom grip

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

  1. Hang on the crossbar (average grip from the bottom).
  2. Perform a pull-up (turn on the abdominal muscles, do not bend in the lower back).
  3. Get down. Do as many repetitions as possible.

Pulling the grip from above

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

  1. Hang on the crossbar (grip on top).

  2. Perform a pull-up (turn on the abdominal muscles, do not bend in the lower back).
  3. Get down. Do as many repetitions as possible.

Pull-ups on one arm

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

  1. Hang on the crossbar (the right hand is the grip on the top, the left hand is the grip on the bottom).
  2. Lower your left hand and hang on your right hand.

  3. Perform a pull up.
  4. Get down. Do as many repetitions as possible.

Bottom-up pull-ups

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

  1. Hang on the bar with a wide grip from below.
  2. Perform a pull-up (turn on the abdominal muscles, do not bend in the lower back).

  3. Get down. Do as many repetitions as possible.

Pull-ups with a narrow grip from the bottom

Workout on the bar: pull-ups that will make you stronger

Photo: Kirill Skom

Workout on the bar: pull-ups that will make you stronger

Photo: Cyril Skom

  1. Hang on the crossbar (narrow grip from the bottom).
  2. Perform a pull-up (turn on the abdominal muscles, do not bend in the lower back).
  3. Get down.

    Do as many repetitions as possible.

The editors thank the CrocusFitness fitness club network for their help in organizing and conducting the shooting.

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