Find out how with the help of a horizontal bar you can work out all muscle fibers of the back, excluding auxiliary muscle groups from the work. It must be said right away that there are many types of pull-ups on the horizontal bar. In most cases, they all use the same muscle groups - chest, back, forearms, and arms.
What are the types of pull-ups on the bar?
Pull-ups are usually classified according to several parameters. Let's take a look at this classification.
Grip type
- Straight.
- Back.
- Opposite.
By changing the grip, you can shift the emphasis of the load on different muscles. When using the classic grip (straight), the muscles of the back are actively involved in the work. To increase the load on the biceps, use a reverse grip. The opposite grip, in turn, maximizes the use of the muscles of the forearms and biceps.
Grip width
- Wide.
- Narrow.
- Normal.
A narrow grip allows more load on the muscles of the arms, and a normal grip distributes the load evenly. When using a wide grip, the back takes maximum participation in the work. It should also be remembered that changing the grip width directly affects the load. For example, with a wide grip, the amplitude decreases, which leads to a decrease in the load on the muscles.
Crossbar contact point
- Per head.
- Standard.
Standard pull-ups should be understood as classic pull-ups, when the crossbar touches the chest. When performing this type of pull-ups on the horizontal bar, the load is evenly distributed and all departments of the lats are involved in the work.
How to do different types of pull-ups on the bar?
Now let's take a closer look at the technique of performing various types of pull-ups on the horizontal bar:
- Classic pull-ups. This type of exercise is performed by athletes most often. It is necessary to take the crossbar slightly wider than the level of the shoulder joints. The movement must be performed with full control and using the strength of the muscles of the back and arms. The repetition counts when the chin has passed the level of the bar.
- Neutral pull-ups. This is the safest type of pull-up in terms of load on the joints. With this type of exercise, you work your upper back as much as possible while avoiding strong rotation in the shoulder joints.
- Reverse pull-ups. This type of exercise is performed with the palms facing you. In this case, the maximum load falls on the biceps. If you want to actively work these muscles, then you should use this movement in your training program. It should be remembered that the load on the biceps tendons increases significantly. To avoid injury, you need to eliminate jerking, hovering, and slow eccentric movement from the movement.
- Opposite pull-ups. By using a mixed grip, you get more repetitions, as the grip of the palms increases with the surface of the bar. Alternatively, instead of using repetitive training, you can simply increase the weight of the weights. Also, this type of pull-up on the horizontal bar balances the rotational load in the shoulder joints, thereby reducing the load on them.
- Pull-ups Gironde (chest). This exercise is named after its creator, Vince Gironde. Performing the exercise requires a lot of physical preparation from the athlete, since the amplitude increases significantly in comparison with other variations of pull-ups. When performing the movement, the entire chest is pulled up to the crossbar, and not just its upper section. Also note that it is best in this case to use a neutral or supinated grip. This movement effectively targets the lats of the back.
- Transverse pull-ups. It is a rather unusual type of exercise and it is very difficult to see it performed live. Many people do not even know about the existence of this type of pull-up on the horizontal bar. To perform the movement, you should be positioned in a vertical plane perpendicular to the horizontal bar. Hands on the horizontal bar must be placed on opposite sides. When performing a pull-up, it is also necessary to rotate the body 90 degrees, thereby turning towards the crossbar with your face. Make sure that the muscles of the buttocks and abdomen are in constant tension during the movement. This movement perfectly develops the mobility of the shoulder joints. In addition, the muscles of the shoulder girdle are actively involved in the work. Also note that you can change the direction of rotation after each repetition.
Now we have considered some types of pull-ups on the horizontal bar. You will learn more about the grips and exercises on the horizontal bar from this video:
