7 types of pull-ups for a broad and powerful back

The muscles of the back, we'll use when performing the most basic exercises, but it never is loaded enough that they visibly grew. Primarily, this is due to the size and location of the trapezius, lats, rhomboid muscles and the spinal erectors.

To achieve visible results, it is necessary to go beyond the comfortable load.

exercise equipment

When performing exercises that will train the muscles of the back, it is important to remember the following.

1. For maximum load necessary to perform the exercises slowly: without jerks or jolts. This creates a static load with which to face the muscles are not used, and helps them to strengthen and increase the volume.
2. Latissimus dorsi become shorter after each workout. To avoid this, after the exercises stretch the back muscles.
3. Pay attention to which muscles are the greatest load. When you exercise for the back is a risk to move the load on the muscles of the arms, which would reduce the effectiveness of the workout.

variety of pull-ups

1. Pulling his head wide grip

Wide grip pull-ups could be the easiest exercise of this complex. Therefore, the problem is somewhat more complicated.

Pulling his head wide grip, in principle, suitable both for beginners and trained athletes. They can serve as a good warm-up before the more complex exercises and are a basic element of any exercise on the horizontal bar to increase the muscles of the back.

Technique is a little different from the standard wide grip pull-ups. Legs are not cross need back should be straight and tightens you, so that the shoulders almost touched the crossbar.

2. Pull-ups with weights

Pull-ups with weights - bit version of the underlying complexity; exercise. Choose weights should be based on your personal experiences and opportunities.

The number of repetitions will also depend on the level of training and health.

3. Enough to pull

Enough can be made both with two hands at once, or one by one.

Performing Enough with both hands at the same time there is a jerk. You would like your body is pushed up over the bar, is replaced by the grip and go down again. Training explosive strength, agility, the ability to absorb the proper motion.

Enough of one hand can be performed with a minimum of strokes. The essence of this option is to ensure that, keeping at the top, change the grip of one hand. Gradually your muscles get used to this kind of stress, and you will be able to perform such pull more smoothly.

When Enough with one hand trapezoidal and latissimus dorsi receive static load, allowing maximum work them efficiently in a short period of time.

Follow the order of 10 reps and move on to the next exercise.

4. pull archer

In one of the articles Layfhaker already acquainted readers with push-ups archerNow we will focus on pulling up.

Your task - to perform a maximum total number of repetitions while alternating between pulling one arm pull-ups with another. It will not be easy at first, but eventually you get used to.

5. negative pull

The same static load, which was talking about in the first paragraph of technology implementation. Once you've pulled up to the bar and fixed body in such a position, begin slowly to descend on one hand.

Burning back muscles are guaranteed. In addition, this exercise serves as an excellent preparation for the pull-ups on one hand.

6. inverted pull

Exercise, which will provide an impressive load on the muscles more and bark. In addition, it is different loads latissimus dorsi.

Be sure to keep your legs straight, if you do not leave, you can use someone's help. Even if your legs will be someone to support, you still get quality load and gradually learn a new kind of pull-ups.

If you do not keep your feet straight out, you can bend them as does the guy in this video:

7. Australian pull-ups

Their advice to beginners and those who want to squeeze the maximum out of the workout. position of the body in the performance of the Australian pull-ups will help you load the muscles of the back and carry the maximum possible number of repetitions.

If you pay enough attention to these exercises, do them correctly and in time to give the muscles a good rest, broad and powerful back soon become your pride.