The Muscles The Pull Ups Works
Target muscle: Lats
Primary muscle groups: Latissimus Dorsi
Secondary muscle groups: Biceps Brachii, Trapezius, Deltoid Posterior, Rhomboids, Teres Major, Teres Minor, Brachioradialis.
The pullups are the most popular back exercise and you can do them everywhere all you need is bar. They work almost all of the back muscles especially the lats (Latissimus Dorsi) so if you want bigger and stronger lats and good V- shape the pullups should be at the top of your exercise list. The pullups can be one of the hardest exercises to perform because you have to lift your own body weight which requires a certain level of strength. So it’s recommendable to perform them in the beginning of your workout.
If you can’t perform the pullups there are some methods which can help you to build the necessary strength to do them:
- Negative pull ups
- Assisted pull ups machine
- Bands pull ups
- Pull ups with a spotter
Grasp the pull up bar with overhand grip (palms facing forward) and your hands slightly wider than shoulder width. Take your weight of the floor and hang on the bar with your knees flexed and lower legs crossed. Look toward the ceiling, arch your back and stick out your chest toward the bar. This is your starting position.
Inhale and start to pull yourself up until your upper chest reach the bar. Hold the contraction for a second and contract the back muscles by squeezing your shoulder blades together. Slowly lower yourself under control back to the starting position make a good stretch at the bottom and begin the next repetition.
- Keep your back arched and try to reach the bar with your upper chest not with your chin.
- Keep your elbows pointed outward to put the emphasis on the back muscles not on the biceps
- Use a hook grip (with your thumbs over the bar) and wrist straps to ensure your grip and avoid failure in your forearms.
- Control the movement and don’t use swinging or kicking to pull yourself up, let the lats do the work not the momentum and you will see the results.
- Perform the negative phase of the movement for twice longer time than the positive.