Pull Ups
A pull up is an upper body compound
pulling exercise. Your back and arms pull your body up while your abs prevent
your lower back from arching. You can emphasize your arms by gripping the bar
with your palms facing up. These are Chin ups and they’re effective for
building bigger arms.
A traditional pull up relies on upper
body strength with no swinging or "kipping" (using a forceful initial
movement of the legs in order to gain momentum).
Variations
of Pull Ups
Regular Pull Ups
Grab the
bar, grip it about shoulder width apart. Full grip with your palms down. Hang
with straight arms. Pull yourself up by pulling your elbows down to the floor.
Keep your elbows close. Pull yourself all the way up until your chin passes the
bar. Lower yourself all the way down until your arms are straight.
If you lack
the strength get your chin over the bar by standing on the bench. Lower
yourself slowly and then jump up again for the next rep. You can also loop a
resistance band around your leg to help you up.
Wide Grip Pull Ups
Wide Grip
Pull ups are used for emphasizing to your lats, instead of working primarily
your biceps. The procedure for performing Wide Grip Pull ups is similar to the
procedure for regular Pull ups. Grab a bar with overhand grip and your hands
separated by a distance roughly twice the width of your shoulders.
Separating
your hands in this way ensures that you emphasize working your lats. Allow your
body to hang from the bar with your arms straightened, and then pull yourself
upward so that your chest nearly touches the bar and your chin is over the bar.
When you perform Wide Grip Pull ups, it's helpful to focus on using your lats
to pull your elbows downward toward your ribcage.
Focus on
keeping your body straight without arching or swinging throughout the pull.
Once your lats are completely contracted and your chin is over the bar, you can
lower yourself to the initial position shown.
Close Grip Pull Ups
Close Grip
Pull ups emphasizes your lower lats. Grab bar with a firm overhand grip and your
hands must be separated about 6 - 8 inches/15 – 20 cm. The narrow separation
between your hands ensures that you emphasize your lower lats during the
exercise.
Hanging from
the bar with your arms straightened. Pull yourself upward so that your chin is
over the bar and your hands nearly touch your chest, and then lower yourself
back to the initial position.
During your pull
up, focus on contracting your lats and be careful not to swing your body or
lean too far backwards.
Underhand Grip Pull Ups / Chin Ups
You can emphasize
your biceps by using Underhand Grip Pull ups/Chin ups. Underhand Grip Pull ups/Chin ups are performed
with an underhand, reverse grip where the palms of your hands are facing you
during the exercise.
To perform a
Underhand Grip Pull ups/Chin ups, grab the bar with a reverse grip and about 6
- 8 inches/15 - 20 cm of separation between your hands. Hang in the initial
position with your arms straightened. Don’t relaxing your muscles too much
while hanging from the bar. Relaxing too much can place a great deal of stress
on your shoulders joints.
Pull
yourself up and try to touch either your chin or upper chest to the bar. Once
your reach the final position, you can slowly return to the initial position.
When Body weight is not Enough
As you gain strength,
however, you need more resistance than body weight. To increase the difficulty use
weight plates hanging from your waist by using a Belt. Belt has a support ring
on one end and a chain and clasp attached to a similar ring on the other end.
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