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Pull-ups on a special crossbar

latissimus dorsi

Pull-ups on a special crossbar

Good exercise for back width. It requires a certain physical strength and is perfect for the development of the latissimus dorsi..

Starting position - in the hanging on a special crossbar. Hands are slightly bent. Hold on to the crossbar with a grip from above at shoulder width:

- take a breath and pull up so that the chest is at the level of the crossbar;

- exhale at the end of the movement.

Option - pull-ups until the neck touches the crossbar

Returning to the starting position, control the lowering of the body.

This exercise requires a certain physical strength and is perfect for the development of the latissimus dorsi, the big round muscle and, at the moment of scapula reduction at the end of the pull-up, the rhomboid muscles, as well as the middle and lower parts of the trapezius muscle. It also involves the biceps of the shoulder, brachial muscle and brachioradialis muscle..

Attention! To avoid injuries causing tendonitis of the distal biceps tendon of the shoulder (the biceps tendon that attaches to the radius), it is recommended that you keep your elbows slightly bent with frequent use of the exercise.

Options: sticking out your chest you can pull yourself up to the chin. To increase the load, you can attach some weight to the waist.

It should be noted that at the biomechanical level, when the elbows are brought to the body, mainly external beams of the latissimus dorsi muscle are involved in the movement, which makes the back wide.

When, when the breast is protruded, the elbows are turned back to bring the chin closer to the bar; mainly the upper and middle bundles of the latissimus dorsi, as well as the large round muscle, which forms the thickness of the back, are involved. At the time of scapula reduction, the rhomboid muscle and the lower part of the trapezius muscle are also included in the work.

Pull-ups special crossbar

Pullups on a special bar - elbow position options

1. Pulling the neck with the movement of the elbows to the body.

When the elbows are approaching the body, the outer parts of the latissimus dorsi are mainly involved and the width of the back develops.

2. Pulling to the chin by moving the elbows back.

During the movement of the elbows back, the upper and central parts of the latissimus dorsi are involved. This option is great for shaping back thickness..

Note: the pectoralis major muscle, although to a lesser extent than the latissimus dorsi and the greater round muscle, but also helps to reduce the angle between the arms and body during movement.

Video for exercise - pull-ups on a special bar

Application exercises - pull-ups on a special bar

To: Athletes of intermediate level and above.

When: At the beginning of a workout. After pulling up on a special crossbar, carry out the pull of the upper block in front of you and the pull of the upper block with direct hands.

How much: 3-4 sets of 8-15 repetitions.

Pull-ups on a special crossbar

TAGS:
latissimus dorsi, special crossbar, Pull-ups special crossbar, biceps tendon