It’s all in your hands. 5 types of pull-ups for a powerful back

It’s all in your hands. 5 types of pull-ups for a powerful back

Variations of pull-ups and back exercises with and without weights.

When performing almost any basic exercise, we engage our back muscles. However, if your goal is to make your back wide and pumped up, basic exercises alone will not be enough. Since in this case the load directly on the trapezius, broadest, rhomboidal muscles of the back will be insufficient. To achieve a visible and tangible result, you will have to go beyond the comfort zone. Consider the technique of performing such exercises.

You can watch the video on the official Nariman Margalym YouTube channel.

How to pump the back correctly?

• In order for the back muscles to get the maximum load, perform such exercises smoothly, avoiding sudden jolts and jerks.
• Pay attention to which muscles get the most load. When performing exercises for the back, there is a great risk of shifting the load to the arm muscles, which will reduce the effectiveness of training.
• Pay attention to stretching. Remember that the broadest muscles of the back become shorter after each workout. To avoid this, you should pay attention to stretching all groups of back muscles after performing the exercises.

Top 5 pull-ups for an effective workout

Australian pull-ups

Suitable for: ambitious beginners

The body position of the Australian pull-ups will help you load your back muscles and perform as many reps as possible.

You can watch the video on the NordTraining channel.

Wide Grip Head Pull-ups

Suitable for: beginners and advanced athletes alike

This type of pull-ups is the basic element of any pull-up on the bar, and many athletes perform them as a warm-up before a more complex set. It is important to follow the technique of performing such exercises: the legs should not be crossed, the back should be straight. The movement itself should occur so that the shoulders almost touch the bar.

Negative pull-ups

Very effectively load the muscles due to the static nature of the movements. After you have pulled up to the bar and fixed the body, start to smoothly lower yourself down on one arm. Try to avoid sudden jolts and jerks, as this can lead to injury.

You can watch the video on the official YouTube channel of fitness trainer Ilya Timko.

Archer pull-ups

Suitable for: medium level of difficulty, it is important to watch the technique

The main goal of these pull-ups is to perform the maximum number of repetitions. When performing the movement, you need to alternate pull-ups to one arm with pull-ups to the other.

Pull-ups with weights

Pull-ups with weights are a slightly more complicated version of the basic exercise. The weights should be selected based on your personal experience and capabilities.

You can watch the video on the official CrossfitIdol YouTube channel.

It is recommended to perform all these exercises in a complex, i.e. alternate combinations of several types of pull-ups. It is very important to follow the technique of performing the exercises and give your muscles a timely rest.