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Pull-ups on the rung

upper block

Pull-ups on the rung

Exercise develops a latissimus dorsi and a large round muscle of the back. It requires significant physical effort. Therefore, you should not perform it for beginners.

The starting position is in the hanging on the crossbar. Bend your arms slightly. Hold on to the bar with a grip from below at shoulder width:

- inhale and pull out the chest, pull up until the chin reaches the level of the crossbar;

latissimus dorsi

- exhale at the end of the movement.

This movement develops the latissimus dorsi and the greater circular muscle of the back. His efforts also extend to the biceps and shoulder muscles.

In this regard, this exercise can be adapted for the training program of the shoulder muscles and biceps. The trapezius muscle (its middle and lower parts), the rhomboid and pectoralis major muscles are also involved in it..

This exercise requires considerable physical effort. Therefore, with less risk it can be performed on the simulator with the upper block.

latissimus dorsi

Video for pull-up exercises on the bar with a grip from the bottom

Application exercises - pull-ups on the bar with a grip from the bottom

To: Athletes of intermediate level and above.

When: At the beginning of a workout. After pulling on the crossbar with a grip from the bottom, perform the pull of the upper block by the neck and the pull of the upper block with straight hands.

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

upper block, develops latissimus, develops latissimus dorsi, effort Therefore, latissimus dorsi