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Pull-ups on the bar

your arms

Pull-ups on the bar |

Pull-ups on the bar are one of the basic exercises for the upper body. It primarily affects the muscles of the back, in particular, as well as the muscles of the hands - biceps and forearms. The exercise is performed:

neutral (from myself), reverse grip (to myself) and side grip

narrow, medium and wide grip

no extra weight and extra weight

full amplitude (until the arms are completely bent) and incomplete amplitude (optimally until the biceps and forearm form a right angle (90 degrees).

Technique for pulling up:

Hang on the bar with your arms fully extended.

Pull up to a set level.

Stoop down to straighten your arms.

Repeat the exercise in a given number of repetitions.

5 comments on the post Pullups on the horizontal bar

straighten your

Alexander:

09/02/2013 at 20:27

Good health! Please tell me: will it be enough to perform 4 sets of 6 repetitions with weights, for mass gain? And be sure to straighten your arms to the end?

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hardgainer.org.ua:

09/03/2013 at 18:56

plans to increase the mass with one pullup?

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Alexander:

09/05/2013 at 08:17

The plans to do 3 exercises - pull-ups, bench press and squats. But I wonder if it is possible to pump up the back if you perform 4 sets of 6 repetitions with weights, to gain weight? And be sure to straighten your arms to the end?

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Alexander 2013

hardgainer.org.ua:

09/05/2013 at 14:38

theoretically - the chances are great. in practice, the number of repetitions and approaches is an individually determined question. As for the technique of execution, then: the first phase of movement (starting with fully extended arms) is performed, let's say - by eye, by 90% with the back and by 10% with the hands (biceps + forearms). The farther up the path, the greater the percentage of work shifts from the back to the hands (at the upper point, this percentage can reach 50% on the back and 50% on the hands - the numbers are exaggerated). For this reason, many athletes, on the contrary, do not pull themselves too high and completely straighten their arms. But in your situation, when there are no special exercises on your hands, not completely letting go can be justified.

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Alexander:

09/06/2013 at 18:47

Thank you for the detailed explanation. Good luck!

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