Pull-up - Wide grip/narrow grip pull-up action diagram

Pull-up - Illustration of wide grip/narrow grip pull-up movement

Chin-up is the ace movement for training the back, mainly training the latissimus dorsi and the teres major. Since there can be changes in the grip distance, grip method, and pull-up position, there are many types and forms.

Targeted training areas: latissimus dorsi, and other small muscle groups on the back (teres major, etc.)

Wide grip pull-up: the upper and outer sides of the latsimus dorsi effectively increase the width of the latissimus dorsi;

Narrow grip pull-up: the lower side of the latissimus dorsi is conducive to increasing the thickness of the latissimus dorsi.

Action tips:

1. Grasp the handle or horizontal bar with both hands to relax the lower part of the waist and back, stretch the latissimus dorsi fully, and lift the two calfs.

2. Inhale, concentrate the contraction force of the latissimus dorsi, and stop at the highest point for 2-3 seconds. Then exhale, control the contraction force of the latissimus dorsi, so that the body can slowly decline and restore. Repeat the exercises.

Precautions:

1. Each exercise should fully extend and contract the latissimus dorsi, lower down to the lowest, pull up to the chest, as high as possible. Only in this way can the latissimus dorsi be developed to the maximum extent and carve out the muscle lines.

2. During the movement, the body should not swing back and forth and use inertia to provide assistance; when the whole body sags, the shoulder blades should be relaxed to make the latitude muscle dorsi fully extend; after each set of exercise, you should hold the bar with both hands and hang for a while to stretch and relax the latitude muscle dorsi. The importance of this exercise lies in the ability to extend the latitude muscle dorsi to a level that cannot be achieved due to movement restrictions during training.

3. Narrow grip pull-ups are generally used to use reverse grip (left picture), which will also have obvious stimulation to the biceps. Generally, chest pull-ups are used (middle picture), which can also effectively stimulate the pectoralis major and anterior deltoid muscles; there are also pull-ups behind the neck (right picture), which can effectively stimulate the posterior deltoid muscles.

4. If you can’t do the full movement, you can find a coach to help or use a booster to do this exercise.

5. If you can do 10 pieces in each group, you should increase the load, hang the waist or hold the weight of your legs, so that the latissimus dorsi really starts to grow.