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.
Overview
The wide grip pull ups are maybe the best exercise for back width. They put the emphasis on the outer part of the lats which gives the desired ’’ V’’ shape of the back. The wide grip pull ups are one of the hardest pull ups variation, so it’s recommendable to perform them in the beginning of your workout to achieve the best results.
Preparation
Grasp the pull up bar with overhand grip (palms facing forward)and your hands wider than a 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.
Execution
Inhale and start to pull yourself up as you try to reach the bar with your upper chest rather than with your chin. As you reach the top hold the contraction for a second and contract the back muscles by squeezing your shoulder blades together. Slowly lower yourself back to the starting position, make a good stretch at the bottom and begin the next repetition.
Recommendations
- 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.