From the article, you can find out which main muscles are working during this exercise. How to properly prepare before pulling up, as well as why this exercise is generally needed. We will step by step analyze the technique of performing pull-ups for beginners with a reverse grip (its professional name is supinated), and also provide you with practical advice and basic standards for the age category. During this workout, several muscle groups work:
- Biceps
- Abdominal muscles
- Forearm muscles
- Sternum muscles
- Brachialis
- Widest
- Upper back
Before you start pulling up, you must skillfully perform the pull of the upper blocks directly to the chest. It should exceed 5% of your body. It is worth noting that the weight can be more, but only if the simulator has a lot of friction. After that, you can start pulling up.
A person can develop strength to a sufficiently high level. But only if he perseveres. What can pull-ups affect? Only on your own fat, the more your body weight, the more difficult it will be for you to exercise. Therefore, experts recommend that you first overcome the upper block. And only then will you be able to complete the exercise.
Read our article on what pull-up options still exist
Preparing for the exercise
The first thing you need to do is adjust the bar. It should be at a certain height so that you can reach it on your toes. The bar can be in the form of an Olympic bar. Its notch will only secure your main grip well if you apply a little chalk to your hands during the pull-up process.
If you have a house or apartment, the crossbar has a fixed height. Then it is worth substituting a stool or a small platform. This is to prevent your muscles from stretching during a short rest period. How do you grab the bar? You need to grab it only with a supinated grip (it is also called a bottom grip - palms are directed to the person's face). It should be noted that the grip should be shoulder-width apart. If this type of grip is uncomfortable for you, then you can use the pronated (upper grip). This grip should be about 8 centimeters wider than the main shoulder grip width.
The position of contraction of all muscles should only be vertical. At the same time, the grip itself should not depend on this.
Tip: do not pull up on a wide grip, and also pull up with a supinated grip on the head. Otherwise, you risk damaging the joints not only of the shoulder, but also of the neck.
Reverse grip pull-up technique
You need to pull up until your collarbone is in contact with the support of the bar. During the exercise, it is worth pulling down the shoulder blades. This is necessary for the broad muscles to contract completely.
The height of the pull-up depends on: grip width, body weight, arm length. If you feel a little discomfort in your elbows or shoulders, then this is your maximum pull-up height for this period. During the exercise, the back should be arched at the top point. Repeated lifting and stooping back indicates that your weight is too heavy for such an exercise.
Watch your breath
During the lowering period, you should inhale, and hold your breath a little. Once you start climbing, the exit should be at the top.
As a weight attachment, you can use the crying straps. They will support a lot of weight well, and will help you perform the exercises correctly. There is another option, this is a rope with dumbbells. Their location should be from the bar to your belt. Important! These dumbbells must weigh correctly. They shouldn't be parallel to your body, they can be in front or behind your hips. For beginners, the weight should be small, gradually, during the period of long training, you can increase it.
One-arm pull-up
If you think that you have overcome all the obstacles with two hands, then you can proceed to a more difficult exercise. The main force should be in the working hand, place it closer to the body. This is to control the descent and to engage your back and chest muscles. To engage the upper body, only a strong grip will help you. Keep your balance, your free hand can be pressed to the body. This will keep your core in the correct position during exercise.
What not to do when pulling up
You do not need to fall down during the exercise. You should also not hang from the bar. Thus, you are simply stretching the muscles. Beginners very often begin to throw their head back or twist it on the crossbar. It is strictly forbidden to do this, because you can damage the ligaments.
General in the exercise
When pulling up, it is important to remember that the angle of the arms is at a 90-degree angle and that the muscles of the back are involved. Therefore, you need to evenly distribute the load, both on the arms and on the back.
Standards
Experts advise everyone who wants to pull themselves up to study the standards. Do not reboot the body, otherwise it can lead to serious injury.
At the age of 18-28 years, the pull-up rate is considered 12 times per set. A person aged 29–36 years, the norm is 10 times in one approach. Older age from 37–46 years, the norm is considered from 6 to 8 times.
If, by your state, you feel that you can do more, and at the same time you do not feel discomfort. Then the pull-up lifts can be increased.
Video with advice from Denis Borisov on how to pull up correctly:
