|
Overview
Pull-ups place intense stress on both the bicep and the latissimus dorsi (back) muscles. Secondary stress is also placed on the forearm, upper back, and shoulder muscles. Since this workout does not require equipment aside from a bar, it may be a great exercise for those days that you want to get in at least some workout for the biceps or back but can’t make it into the gym.
Setup
Jump up and hang from a bar with your hands facing inward toward you. You hands should be shoulder width apart or less to focus on working the biceps. Allow your legs to hang fully extended or with the knees bent.
Movement
Use your bicep muscles to slowly move your body upward as high as possible until your chin is above the bar. Squeeze for just a moment at this peak contraction, and then slowly straighten your arms to lower your body back to the starting position.
Tips From the Trainer
Pull-ups can be done with the hands at several widths. Try experimenting with the hands closer or further apart to hit the back and bicep muscles from slightly different angles and to encourage more growth. When focusing on biceps, keep your hands within shoulder width or less.
If lifting your entire body weight is a little too heavy to get in your desired number of repetitions, some gyms may have a pull-up / dip machine to add some support. With this machine, a pad rests below the knees and presses upward to decrease the amount of weight you need to pull. Adding more weight to the machine makes the lift easier to perform and allows for more repetitions.
Also, try using the lat pull-down machine as a substitute for pull-ups. With this machine, adjusting the amount of resistance is much easier. Sit with your knees beneath the knee restraints, take a narrow grip with the palms facing you, and slowly pull the bar to just below your chin.
|