{"id":331219,"date":"2022-05-03T19:46:00","date_gmt":"2022-05-03T16:46:00","guid":{"rendered":"https:\/\/inform.com.de\/?p=331219"},"modified":"2022-05-03T19:48:41","modified_gmt":"2022-05-03T16:48:41","slug":"wide-grip-pull-ups-correct-wide-grip-pull-ups-what-muscles-work-types-and-what-can-be-replaced","status":"publish","type":"post","link":"https:\/\/inform.com.de\/en\/wide-grip-pull-ups-correct-wide-grip-pull-ups-what-muscles-work-types-and-what-can-be-replaced\/","title":{"rendered":"Wide grip pull-ups. Correct wide grip pull-ups &#8211; what muscles work, types and what can be replaced?"},"content":{"rendered":"<h2>The benefits and disadvantages of wide grip pull-ups<\/h2>\n<ul>\n<li>Highly effective exercise for training back muscles.<\/li>\n<li>Muscles of the back and, to a lesser extent, muscles of the arms are involved as much as possible<\/li>\n<li>Strengthens and develops the muscular corset of the upper and middle spine.<\/li>\n<li>Develop muscle strength, volume and back width.<\/li>\n<li>They make the figure (torso) of the cherished triangular shape for men.<\/li>\n<li>Improves posture.<\/li>\n<li>A moderate tensile load is created on the thoracic spine and all core muscles.<\/li>\n<li>Exercise is not just a posture corrector, but also helps to correct diseases such as: scoliosis, hyperlordosis, hyperkyphosis and ischemia of intervertebral discs.<\/li>\n<\/ul>\n<p><strong>The<\/strong> exercise also has <strong>drawbacks<\/strong>. For example, any pull-ups are contraindicated for people with herniated discs.<\/p>\n<h2>What muscles work when pulling up on a horizontal bar with a wide grip<\/h2>\n<p>When performing pull-ups with a wide grip, first of all, the rhomboid, lats, round and trapezius muscles receive the load. Also involved in the work: the posterior bundles of the deltoid muscles, biceps, forearms. <strong>The<\/strong> extensors of the spine, the serratus anterior muscles and the abdominal muscles act <strong>as stabilizing muscles<\/strong> when performing pull-ups with a wide grip.<\/p>\n<h2>Wide grip pull-up technique<\/h2>\n<ol>\n<li>The starting position is hanging on a horizontal bar with the arms at the optimal width, which is determined empirically, about one and a half shoulder widths.<\/li>\n<li>The arms in this position are fully extended at the elbow joints. The loin is relaxed.<\/li>\n<li>On exhalation, with the effort of the target muscles, we pull the torso to the crossbar. Try to reach the bar with your chin. The movement is carried out smoothly, without jerking and other auxiliary movements.<\/li>\n<li>On inspiration, the movement is reversed. This movement is also smooth.<\/li>\n<\/ol>\n<h2>pros<\/h2>\n<p>Wide grip pull-ups have great benefits. Subject to constant training and the correct exercise methodology, we activate a constant increase in muscle mass.<\/p>\n<div class=\"sds-iframe-wrapper fitvidsignore\" style=\"position:relative;padding-top:56.25%;max-width:100%;\"><iframe allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" src=\"\/\/www.youtube.com\/embed\/GjVvFGSc-JM\" frameborder=\"0\"><\/iframe><\/div>\n<p>So in a person who, in an intensive and constant mode, pulls himself up on a horizontal bar with a grip, almost all back muscles are activated, hence the following advantages of the presented sports technique can be distinguished:<\/p>\n<ol>\n<li>The shoulders visually begin to appear wider.<\/li>\n<\/ol>\n<p>2 The physique takes on a more embossed appearance, you can notice the V-shaped body.<\/p>\n<p>3 The emergence of correct posture.<\/p>\n<p>4 Maintaining general muscle tone.<\/p>\n<p>5 Increased strength in the bench press and other exercises.<\/p>\n<p>6 Ability to create sets and three-sets from exercises.<\/p>\n<p>7 Prevents spinal diseases<\/p>\n<h2>Basic types<\/h2>\n<p>Wide grip pull-ups can involve different areas of our muscles. By changing the grip and position of the hands on the bar, you can vary the level of stress on different parts of the back. Now let's see what you can get as a result of using different types of similar exercises.<\/p>\n<ul>\n<li>A close grip in two fists, rarely used by athletes, but very much in vain. This type of pull-up allows you to skillfully work out the biceps and forearm. Depending on the support, the load can be distributed to the lats and triceps.<\/li>\n<li>Wide parallel grip pull-ups are done in such a way that the athlete places his palms at a great distance from each other in order to completely remove the load on the forearm. In this type of pull-up, movement occurs as a result of contraction of the round muscles, as well as the deltoid.<\/li>\n<li>Wide-grip pull-ups: In this type of pull-up, there is a lot of pumping of the outer part of the broadest muscles, which ultimately gives the athlete a V-shaped torso. Almost all loads act on the spinal muscles, the value of the deltas and biceps is reduced to zero.<\/li>\n<li>Pull-ups with a wide grip on the head. This type of exercise on the horizontal bar puts more stress on the trapezius and deltoid muscles. In order for them to contract and stretch in the right way, excellent mobility of the shoulder joints is imperative. Everything works in the same way, as if an athlete would be pinching iron from behind the head. If you are unpleasant or uncomfortable, then the lesson should be stopped. Do standard pull-ups, and pump and load your muscles with isolated exercises (for example, steps with dumbbells or exercises with them, performed in mixing).<\/li>\n<li>Pull-ups with a reverse wide grip &#8211; in this exercise, the athlete activates his biceps in an enhanced mode, they account for about fifty percent of the load. Even in this workout, the emphasis is on the lower latissimus muscles, then first of all you need to bend a little in the thoracic region, look up a little and try to reach the bar with your chin. If you can perform such an exercise, then after a short time, notice that your back has pumped up a lot.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cb0f504.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cb0f504.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<p>Any of the above methods of gripping while pulling up can be modified and made the load stronger. For these purposes, additional weighting is used. You need to do the exercises only when it is too easy for you to engage only with your body, and you can easily and without applying much effort do four or more approaches, while performing fifteen to twenty pull-ups.<\/p>\n<p>As you understand, the weight of the weights should not be very large, there is no need to put heavy iron and do only two or three approaches with the wrong technique and swing your body to cope with the exercise.<\/p>\n<div class=\"sds-iframe-wrapper fitvidsignore\" style=\"position:relative;padding-top:56.25%;max-width:100%;\"><iframe allowfullscreen style=\"position:absolute;top:0;left:0;width:100%;height:100%;\" src=\"\/\/www.youtube.com\/embed\/fRcEBlLFYUE\" frameborder=\"0\"><\/iframe><\/div>\n<h2>Exercise preparation<\/h2>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cbd7a05.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cbd7a05.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<p>The pull-up is often the beginner's first back workout. Therefore, you have to start with a good general warm-up. It includes aerobic activity, rotational movements in all joints in good amplitude, and, if a person has had injuries, a couple of light approaches in a block simulator on the back.<\/p>\n<p>For a healthy athlete, it is enough to simply hang on the horizontal bar. It is important to approach the exercise responsibly, and not to perform the first approach without articular warm-up.<\/p>\n<h2>How to do it correctly<\/h2>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cccf5f3.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cccf5f3.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<ul>\n<li>The movement is carried out due to the work of the broadest muscles of the back, activated by the simultaneous movement of both elbows down. This helps to isolate the working muscle group and avoid active biceps pulling;<\/li>\n<li>The work of the elbows should be strictly in one trajectory, without kink, and any distortions and violations;<\/li>\n<li>The shoulder blades need to be pulled to the spine in order to additionally include the muscles of the back, and to avoid overstrain of the cervical spine;<\/li>\n<li>Avoid swinging and too &#8220;soft back&#8221; will help the correct distribution of inhalation and exhalation. You can take a breath and pull yourself up while holding your breath. This will allow you to actively turn on the muscles, and avoid unnecessary movements;<\/li>\n<li>During work, you need to completely return to the starting position, do not start the next repetition from slightly bent elbows, so as not to transfer the load to other muscle groups;<\/li>\n<li>It is important not to allow the heads of the shoulders to be &#8220;overturned&#8221; forward in the hanging so that when pulling up the shoulder joint works in its natural amplitude<\/li>\n<\/ul>\n<h2>Errors<\/h2>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cd84732.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cd84732.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<p>Technical mistakes in the wide grip pull-up are varied. These include &#8220;shallow&#8221;, that is, small amplitude, lift, and too much swing of the body, and active kicks. Any swings, inertial movements and attempts to somehow push the body to the bar, and not rise to it due to the strength of the muscles, are considered violations of technique.<\/p>\n<p>It is not recommended to pull up with a relaxed back, performing the main movement only with the strength of the arms &#8211; namely, the biceps. Used in gymnastics and crossfit, pull-ups on an elliptical trajectory &#8220;kipping&#8221; in classical bodybuilding are considered a technical mistake.<\/p>\n<p>An open grip, which is the position of the fingers with the thumb on the bar on top, is considered a technical mistake in streetlifting and workout, but not in the context of normal muscle pumping. Another thing is that this position of the fingers overloads the forearms and makes them do extra work.<\/p>\n<p>Movement in a small amplitude is not very good for pumping back muscles, they only allow you to strengthen the biceps, but the lats simply &#8220;do not reach the load.&#8221; The use of this technique leads to the fact that a person does not train his back muscles, but is engaged in self-deception.<\/p>\n<h2>Contraindications<\/h2>\n<p>Many people think that wide-grip pull-ups are of great help in the treatment of herniated discs, however, this is not entirely true.<\/p>\n<blockquote>\n<p>Note! In the presence of a hernia, any vertically oriented tensile load on the spine is strictly contraindicated, since in some cases this can only increase the size of the hernia.<\/p>\n<\/blockquote>\n<p>Fortunately, back exercises are not limited to pull-ups alone, now every modern gym is equipped with various block and lever trainers, on which you can work the lats of the back just as effectively, and most importantly, without threatening your health.<\/p>\n<p>However, before starting to train your back, it is best to consult your doctor or highly qualified instructor about how to replace the wide grip pull-ups. This can be a vertical row on a wide grip block machine, pull-downs on a lever machine, or a pullover from an overhead block.<\/p>\n<h2>Pull-up program<\/h2>\n<p>If even a few wide grip pull-ups are hard for you, then the table below may be useful to you. This program of pull-ups with a wide grip is designed for 5 weeks, training is carried out 3 times a week, much attention is paid to training exercises and periodization of the load. With the help of this program, you can in a short time increase the number of pull-ups up to 15 times in one approach.<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong><span><span>A week<\/span><\/span><\/strong><\/td>\n<td><strong><span><span>Workout number<\/span><\/span><\/strong><\/td>\n<td><strong><span><span>Workout plan<\/span><\/span><\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong><span><span>The first<\/span><\/span><\/strong><\/td>\n<td><span><span>one<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups on a low bar &#8211; 3&#215;10<\/span><\/span><\/li>\n<li><span><span>Hanging on the horizontal bar &#8211; 2&#215;30 seconds<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>2<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups on a low bar &#8211; 3&#215;12<\/span><\/span><\/li>\n<li><span><span>Hanging on a towel &#8211; 2&#215;25 seconds<\/span><\/span><\/li>\n<li><span><span>Pull-ups in incomplete amplitude &#8211; 1&#215;5<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>3<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 2&#215;6<\/span><\/span><\/li>\n<li><span><span>Pull-ups on a low bar &#8211; 4&#215;10<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong><span><span>The second<\/span><\/span><\/strong><\/td>\n<td><span><span>one<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 3&#215;6<\/span><\/span><\/li>\n<li><span><span>Pull-ups in incomplete amplitude &#8211; 2&#215;5<\/span><\/span><\/li>\n<li><span><span>Hanging on the horizontal bar &#8211; 2&#215;35 seconds<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>2<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups in incomplete amplitude &#8211; 2&#215;8<\/span><\/span><\/li>\n<li><span><span>Pull-ups with the help of a partner &#8211; 2&#215;6<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>3<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 3&#215;8<\/span><\/span><\/li>\n<li><span><span>Pull-ups with the help of a partner &#8211; 3&#215;5<\/span><\/span><\/li>\n<li><span><span>Hanging on a towel &#8211; 2&#215;30 seconds<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong><span><span>Third<\/span><\/span><\/strong><\/td>\n<td><span><span>one<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 3&#215;6<\/span><\/span><\/li>\n<li><span><span>Pull-ups on a low bar &#8211; 5&#215;12<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>2<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 1&#215;8<\/span><\/span><\/li>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 3&#215;10<\/span><\/span><\/li>\n<li><span><span>Hanging on the horizontal bar &#8211; 1&#215;40 seconds<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>3<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups on a low bar &#8211; 4&#215;15<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong><span><span>Fourth<\/span><\/span><\/strong><\/td>\n<td><span><span>one<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 2&#215;8<\/span><\/span><\/li>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 4&#215;10<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>2<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 2&#215;10<\/span><\/span><\/li>\n<li><span><span>Hanging on a towel &#8211; 2&#215;35 seconds<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>3<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 3&#215;8<\/span><\/span><\/li>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 3&#215;12<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><strong><span><span>The fifth<\/span><\/span><\/strong><\/td>\n<td><span><span>one<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 2&#215;12<\/span><\/span><\/li>\n<li><span><span>Pull-ups on a low bar &#8211; 4&#215;15<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>2<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Pull-ups in a gravitron or using harnesses &#8211; 3&#215;10<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<tr>\n<td><span><span>3<\/span><\/span><\/td>\n<td>\n<ul>\n<li><span><span>Wide grip pull-ups &#8211; 3&#215;15<\/span><\/span><\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Tips & Tricks<\/h2>\n<p>In order to perform pull-ups with maximum efficiency, you need to use some guidelines:<\/p>\n<ul>\n<li>We perform the hanging on the horizontal bar with a wide grip of the hands, pointing the hands away from ourselves. <strong>Widely spaced arms load the back and shape its silhouette.<\/strong><\/li>\n<li>Since this type of training is aimed at maximizing the development of the broadest muscles, the effort when lifting should be concentrated on the muscles of the back, not the arms. Please note that the back works, and the hands help, and not vice versa.<\/li>\n<li><strong>The elbow joints must not be moved to the sides.<\/strong> This is a very important point, since the load from the broadest muscle of the back will go to the biceps. Don't jerk with your arms &#8211; lift your torso by engaging your back muscles.<\/li>\n<li>If you find it difficult, correct your technique with the help of an instructor. <strong>Do not chase the number of sets performed<\/strong>. Spend more time perfecting your technique.<\/li>\n<li>Raise the body until the chest stops at the level of the horizontal bar, and the chin is above the crossbar. Do not stop moving until the maximum position is reached. If you do not reach the bar with your chin, it is better to shorten the number of approaches for a while.<\/li>\n<li>With poorly developed spinal muscles, this pull-up is quite difficult to perform. <strong>You need to start with general physical development.<\/strong> As the muscles of the back strengthen, you can turn them on, gradually bringing them to three sets of ten exercises.<\/li>\n<li>For advanced level it is recommended to use additional weight by adding weight to the belt.<\/li>\n<\/ul>\n<p>Pull-ups are not recommended for those with untreated injuries. In this case, it is necessary to consult with a doctor about the possibility of performing certain types of lifts on the horizontal bar.<\/p>\n<h2>Back training program on the horizontal bar<\/h2>\n<p>The advantage of this workout is that we will qualitatively pump the muscles of the back, as well as affect almost the rest of the body. Although pull-ups are much more difficult than push-ups, you can work here for a long time without acidifying due to the even use of muscles to distribute the load.<\/p>\n<p>It is possible and recommended to swing your back on the horizontal bar daily. If your physical form is weak, then do a 3 to 1 complex, where the larger number is workouts. Daily exercise will be beneficial not so much in terms of visuals as in personal sensation and physical functionality. <strong>One day a week is still worth resting.<\/strong> Just so as not to drive the body into stress.<\/p>\n<p>If you work hard or have chronic mood and health problems, then it is better to switch to 3 training days and 1 day off. Otherwise, there may be more problems than advantages.<\/p>\n<p>Rest between sets should be about 60-80 seconds.<\/p>\n<ul>\n<li><strong>A faster pace<\/strong> will help enhance the calorie-shedding effect and is suitable <strong>for people looking to lose weight<\/strong>. Not the most efficient way, but it will help. In addition, it strengthens the body and the body, which works in stressful situations.<\/li>\n<li>For a normal <strong>weight training,<\/strong> you can take your time, but it is important to work at the same pace. Do 2 laps. In between, increase the rest to 120 seconds, which can be used to stretch the muscles.<\/li>\n<\/ul>\n<p><strong>A set of exercises on the horizontal bar on the back:<\/strong><\/p>\n<ul>\n<li>Standard pull-ups (10 times).<\/li>\n<li>Wide grip pull-ups (7 times).<\/li>\n<li>Tight pull-ups (10 times).<\/li>\n<li>Pull-ups behind the back (7 times).<\/li>\n<li>Commando pull-ups (10 times).<\/li>\n<li>Raising the body to the horizon (7 times).<\/li>\n<\/ul>\n<p>The program does not indicate a high number of repetitions. This tactic will work if you want to build a wide back on the horizontal bar or to keep in shape. This is quite enough, if you practice every day or even every other day, in order to notice a pleasant difference in a month. However, this will not make you physically stronger, at least in the area of \u200b\u200bthe horizontal bars. The fact is that the body cannot be trained to be ready for anything. If you do a lot of pull-ups, it doesn't mean that you will do a lot of push-ups. To get physically stronger, you need to constantly increase the number of repetitions or work with weights.<\/p>\n<h2>Grip options<\/h2>\n<p>Basically, it's up to you how to hold onto the bar with your hands. Purely intuitively, people choose the straight grip that is most comfortable for them. It is worth changing the grip from time to time, which will allow the same muscles to work in different ways.<\/p>\n<p>A narrower reverse grip, in which the palms are directed towards the shoulders, is used to work out the muscles of the arms, especially the biceps. To build your latissimus dorsi, use a wider, straight grip with your palms facing outward to build your wider back as quickly as possible. You can change and alternate grip types right during training, which is very useful so as not to overload only one muscle group.<\/p>\n<h2>Can a beginner or overweight person pull up?<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6ce3530c.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\" \/>I first met a horizontal bar at the age of 15. It was 1994. My gym friend and I came to work out the back in his dad's garage. He went to the horizontal bar and pulled himself up with a wide grip 25 times. I was impressed!<\/p>\n<p>It was my turn. I jumped, spread my arms wide on the bar, gathered my strength and &#8230; pulled myself up once. Impressive, huh? My 5 sets of 1 rep each went completely unheeded that day. However, instead of avoiding the horizontal bar, I decided to master the basics of this difficult exercise for me on the horizontal bar for the back, and later began to hone my skills.<\/p>\n<p>To pull up many times in one set, you need to have good strength and endurance. But the number of reps performed is not the most important thing in this exercise.<\/p>\n<p>The main thing is to set real tasks and achievable goals, especially at the initial stages, because it is not so easy to lift your own body weight.<\/p>\n<p>Beginners should try pull-ups from a jump to start, because the working muscles are included in the training process precisely during the negative phase of the exercise for the back on the horizontal bar, namely, lowering, and not raising the body up. In this case, it is important not only to sharply drop down, but to perform the negative phase slowly and with maximum muscle tension, which will also reduce the risk of injury.<\/p>\n<p>In my opinion, absolutely anyone with the right motivation and the necessary practice can pull up. Only practice and dedication will lead you to perfection!<\/p>\n<p>If you can't do it once or only once, in no case remove pull-ups from your training plan. Sets with 1 reps will progress to 2 reps over time, and where 2 and three are not far. You yourself will not notice how already 10 repetitions in one approach will seem childish to you. My best result in one set was 37 wide grip pull-ups. I can also pull up twice with an additional weight of 45 kg and 20 times with a weight of 11 kg. Inflation does not take place immediately. It took years of hard work to get such beautiful and powerful back muscles, but trust me, it's worth it.<\/p>\n<h2>Rules and features of training<\/h2>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cec610f.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cec610f.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<p>The slower the pull-ups are done, the better the muscles work.<\/p>\n<p>To build up your back muscles on the horizontal bar, it is important to organize your workout correctly and pay attention to all the elements. The weakest link here is not the broadest, but the grip of the hand. Workouts begin with a simple hanging on the horizontal bar, trying to increase the execution time each time.<\/p>\n<ul>\n<li>The main condition in pulling up is technique, not the maximum number of approaches. The technique can be trained every day. Hanging or pull-up attempts are performed 5-10 times a day, 1 time. It is the volume that allows, sooner or later, to implement the plan. You should familiarize yourself with the technique in the gym or from experienced amateurs on the street site.<\/li>\n<li>Pace &#8211; The slower the athlete climbs and descends, the better the muscles are worked.<\/li>\n<li>Safety &#8211; weak grip, wet or slippery hands often lead to falls. It is recommended to wear gloves or use dry talcum powder to prevent your palms from sliding over the bar. Calluses are also a problem. They are very painful and interfere with your workout.<\/li>\n<li>The pull-up, like trying to do it, is part of the overall training program. Exercise can be part of strength, volume, or stimulation.<\/li>\n<\/ul>\n<blockquote>\n<p>After training, especially in the initial stages, muscles, ligaments, and joints hurt. This is normal. To reduce discomfort, it is important to warm up well before exercise and work up slowly.<\/p>\n<\/blockquote>\n<h2>Why do you need to pull up?<\/h2>\n<p>The back muscles are large and grow rapidly with stimulation. Just look at the photos of modern bodybuilders, whose lats look like wings. But their popular training programs mostly consist of exercises that are unsafe for the spine. Pull-ups are a quick and harmless way to develop your back.<\/p>\n<p>During the exercise, the spine is stretched, the hands and joints are strengthened, the hips and abs receive a static load. A strong back helps you get a strong chest, broad shoulders, and correct posture.<\/p>\n<p>Pull-ups help:<\/p>\n<ul>\n<li>improve the relief of the back;<\/li>\n<li>develop the muscles of the shoulder girdle and upper back;<\/li>\n<li>strengthen the grip strength;<\/li>\n<li>increase working weight in other back exercises;<\/li>\n<li>increase the production of growth hormone, which affects muscle growth and fat metabolism.<\/li>\n<\/ul>\n<p>Pull-ups are useful for athletes who have an overdeveloped anterior delta &#8211; they strengthen the posterior deltoid muscle, thereby getting rid of imbalance.<\/p>\n<h2>How to learn to pull up?<\/h2>\n<p><img decoding=\"async\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6cf63c80.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\" \/>Unlike other basic exercises, pull-ups raise the entire body. Therefore, the more weight, the more difficult it is to learn to pull up. 4 exercises will help in a difficult matter:<\/p>\n<ol>\n<li>Machine Pull-Up: A good option for someone who has never pulled up and does not understand the basic principle of vertical movement.<\/li>\n<li>Exercise with a jump: the jump is performed with a dash upward, followed by a slow lowering downward.<\/li>\n<li>Horizontal pull-ups with support of legs: performed on a low bar, uneven bars, rings, in a Smith machine or TRX-loops without arching in the back.<\/li>\n<li>Pull-ups with elastic band: The elastic band should hang from the bar in the form of a loop, into which the knee of the bent leg is placed.<\/li>\n<\/ol>\n<p>The main rules to help you learn how to pull up:<\/p>\n<ul>\n<li>Train the muscles involved in pull-ups. Do horizontal pull-ups, bent-over rows, wide-grip deadlifts, and T-bar rows to strengthen your back, chest, and arms.<\/li>\n<li>Practice hanging. Hold in the starting position with your arms slightly bent at the elbows. Try to keep your shoulder blades together and hang from the bar for as long as possible. Try to do this with one hand and mentally concentrate on the work of the back muscles.<\/li>\n<li>Do negative pull-ups. The practice of slow lowering makes your back muscles work harder. Install a horizontal bar at home and regularly perform a simple movement with an emphasis on the second phase.<\/li>\n<\/ul>\n<h2>Alternative Ways to Boost Your Back Muscles<\/h2>\n<p>A horizontal bar is, of course, good, but it would be nice to sign up for a rocking chair, there are many more ways to pump your skinny back.<\/p>\n<p>The gym has barbells, dumbbells and a variety of machines that will help you feel your back in a way you have never felt before.<\/p>\n<p>A huge plus of exercises with a barbell, dumbbells or in simulators is that with them it is easier to feel the desired muscle and, therefore, increase its strength and volume.<\/p>\n<h2>Which grip to choose &#8211; wide or medium?<\/h2>\n<p>The choice of grip depends on the goal pursued.<\/p>\n<ul>\n<li>If an athlete wants to work out the back as much as possible without distributing the load on the muscles of the arms, then it is best to stop at a wide grip.<\/li>\n<li>If a person's goal is to harmoniously develop the muscles, then the medium grip will be more relevant.<\/li>\n<\/ul>\n<p>Flexibility also influences the choice of grip. The worse it is, the wider the grip should be.<\/p>\n<h2>Who shouldn't do such exercises<\/h2>\n<p>If you have ever had diseases associated with the cervical region or shoulder joint, then we do not advise you to resort to this approach, since it is in these departments that a serious load occurs.<\/p>\n<p>Do not try to immediately take the widest grip, as this again threatens to get injured. First, try a grip slightly wider than your shoulders, and later watch your own feelings and adjust your movements if necessary.<\/p>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6d013fd7.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6d013fd7.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<h2>Why does the head spin and hurts when pulling up?<\/h2>\n<p>If you have osteochondrosis, you may experience dizziness and headaches after doing pull-ups. In this case, it is recommended that you first consult with your doctor, and only then add the exercise to the training program.<\/p>\n<p>Such unpleasant sensations can occur if you tilt your head too much. The pressure on the neck increases, and as a result, the person may feel mild dizziness. Correct breathing is also of great importance.<\/p>\n<h2>The main secrets of the exercise<\/h2>\n<p>Wide-grip head lifts should be performed taking into account the following nuances:<\/p>\n<ul>\n<li>Make a grip so wide that at the peak (in the upper part) the <strong>forearms are parallel<\/strong> (or, in other words, they are perpendicular to the floor).<\/li>\n<li>Try not to spread your arms too far. Otherwise, the amplitude decreases, and the lats are unloaded. It is ideal to find a middle ground when the amplitude is sufficient to work out the muscles.<\/li>\n<li><strong>Try not to hunch over<\/strong> when pulling up. It is important. It is not difficult to do this &#8211; it is enough to bring the shoulder blades as close to each other as possible. There are people who cannot pull up like this due to lack of mobility in the shoulders. Therefore, if you are hunching over, then you should abandon this type of exercise in favor of a normal movement towards the chest.<\/li>\n<li>The head chin is a basic exercise designed to work your lats. Therefore, if your goal is to achieve a wide and powerful back, then it should be included in the training program.<\/li>\n<li>If you can't pull up even once, then you should involve an assistant. It will help you rise to the required level (you can also use a gravitron).<\/li>\n<\/ul>\n<p><a href=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6d0ba679.jpg\" data-rel=\"lightbox-image-bGlnaHRib3g=\" data-rl_title=\"\" data-rl_caption=\"\" title=\"\"><img decoding=\"async\" class=\"SDStudio-light-box-enable SDStudio-editor-tools-md-imp\" src=\"https:\/\/inform.com.de\/wp-content\/uploads\/2021\/04\/post-82694-607af6d0ba679.jpg\" alt=\"Wide grip pull-ups. Correct wide grip pull-ups - what muscles work, types and what can be replaced?\"><\/a><\/p>\n<p>Sources used and useful links on the topic: <a href=\"https:\/\/bodybuilding-and-fitness.ru\/uprazhneniya\/podtyagivaniya-shirokim-hvatom.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/bodybuilding-and-fitness.ru\/uprazhneniya\/podtyagivaniya-shirokim-hvatom.html<\/a> <a href=\"https:\/\/bodybuilding.com.ua\/podtjagivanija-shirokim-hvatom\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/bodybuilding.com.ua\/podtjagivanija-shirokim-hvatom\/<\/a> <a href=\"https:\/\/builderbody.ru\/podtyagivaniya-na-perekladine-shirokij-xvat\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https: \/\/ builderbody .ru \/ podtyagivaniya-na-perekladine-shirokij-xvat \/<\/a> <a href=\"https:\/\/cross.expert\/uprazhneniya\/podtyagivaniya-shirokim-hvatom.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/cross.expert\/uprazhneniya\/podtyagivaniya-shirokim-hvatom.html<\/a> <a href=\"https:\/\/ladylifestyle.ru\/figura\/pravilnye-podtyagivaniya-shirokim-hvatom-kakie-myshtsy-rabotayut-vidy-i-chem-mozhno-zamenit\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/ladylifestyle.ru\/figura\/pravilnye-podtyagivaniyahvatom-im- myshtsy-rabotayut-vidy-i-chem-mozhno-zamenit \/<\/a> <a href=\"https:\/\/bodybuilding-and-fitness.ru\/myshcy\/spiny\/nakachat-spinu-na-turnike.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/bodybuilding-and-fitness.ru\/myshcy\/spiny\/nakachat-spinu-na-turnike.html<\/a> <a href=\"https:\/\/fitzdrav.com\/fitnes\/kak-nakachat-myshtsy-spiny-na-turnike.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/FitZdrav.com\/fitnes\/kak -nakachat-myshtsy-spiny-na-turnike.html<\/a> <a href=\"https:\/\/nogostop.ru\/spina\/trenirovka-spiny-na-turnike-i-brusyax.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/NogoStop.ru\/spina\/trenirovka-spiny-na-turnike-i-brusyax.html<\/a> <a href=\"https:\/\/trenirofka.ru\/programmy-trenirovok\/uprazhnenija-po-gruppam-myshc\/kak-na-turnike-nakachat-spiny.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/trenirofka.ru\/programmy-trenirovok\/uprazhnenija-po-gruppam-myshc\/kak-na-turnike-nakachat-spiny.html<\/a> <a href=\"https:\/\/vzale.net\/kak-nakachat-spinu-na-turnike\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/vzale.net\/kak-nakachat-spinu-na-turnike\/<\/a> <a href=\"https:\/\/bodybuilding-and-fitness.ru\/uprazhneniya\/podtyagivaniya-za-golovu.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https: \/\/bodybuilding-and-fitness.ru\/uprazhneniya\/podtyagivaniya-za-golovu.html<\/a> <a href=\"https:\/\/kachajsya.ru\/uprazhneniya\/podtyagivaniya-za-golovu.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/kachajsya.ru\/uprazhneniya\/podtyagivaniya-za-golovu.html<\/a> <a href=\"https:\/\/mix-body.com\/base\/podtyagivanij-za-golovu.html\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/mix-body.com\/base\/podtyagivanij -za-golovu.html<\/a> <a href=\"https:\/\/proteinfo.ru\/uprazhneniya-i-trenirovki\/spina-i-sheya\/podtyagivaniya-za-golovu\/\" target=\"_blank\" rel=\"noopener nofollow\" class=\"external external_icon\">https:\/\/Proteinfo.ru\/uprazhneniya-i-trenirovki\/spina-i-sheya\/podtyagivaniya-za-golovu\/<\/a><\/p>\n<div id=\"PostUnique_PostSource\" style=\"padding-top: 50px\">Post source:  <a target=\"_blank\" rel=\"noopener nofollow\" href=\"\/\/lastici.ru\" class=\"external external_icon\">lastici.ru<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wide grip pull-ups &#8211; how to do it? What muscles work? Pros and cons. The most complete information.<\/p>\n","protected":false},"author":1,"featured_media":82725,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_wp_rev_ctl_limit":""},"categories":[],"tags":[],"class_list":["post-331219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/331219","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/comments?post=331219"}],"version-history":[{"count":0,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/posts\/331219\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media\/82725"}],"wp:attachment":[{"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/media?parent=331219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/categories?post=331219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/inform.com.de\/en\/wp-json\/wp\/v2\/tags?post=331219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}