Contents
Introduction …………1
How to do a pull-up…………2
Types of pull-ups …………3
Weighted pull-up …………4
Muscle-ups …………5
Around the worlds …………6
Clapping pull-ups …………7
One-arm pull-ups …………8
Cliffhangers …………10
Wide grip pull-ups …………11
FAQs …………end
Introduction:
A Pull up is one of the great ways to start working on your back muscles; it’s an exercise that also trains the powers of the shoulders and arms. This exercise will also build your grip strength. Do this exercise to build your endurance, strength; for others, it could be bodybuilding. It would help if you were consistent; that’s the only way to get the results that you want, do these pull-up exercises with other exercises to achieve your goal.
To achieve this, you need to ensure that you are doing it with a perfect technique to avoid mistakes that prevent you from getting in shape. This article will teach you how to perform a pull-up with an ideal form, different types of pull-ups, and things to avoid when doing pull-ups.
How to do a Pull-up
Here’s how to do a pull-up on a Relife Power Tower:
- Grab the pull-up bar with both hands. You can cross your legs and bend them slightly.
- Pull your body up until the bar touches your upper chest ( make sure your chin goes above the crossbar )
- Do not swing your body; try to concentrate on the back muscles.
- Now slowly lower yourself back to the starting position whileextending your arms fully and stretching the lats completely.
- Do this repeatedly
When you are working on your pull-ups, practice the technique of execution. Don’t be too eager to pursue quantity or exercise rate and not do the exercise correctly. A good and result depend on the quality of performance and regular training.
Only with the correct technique of exercise can you train the desired muscle group properly.
Types of Pull-ups :
- Weighted Pull-up:
Now that you can do a basic pull-up, you can challenge yourself by adding weight to your body. There are three ways to add weight to your body:
- By adding a weight belt
- Put a dumbbell between your legs when crossed or even an ankle weight.
- You can also add a weighted vest.
If you do not have professional equipment like a dumbbell, weighted vest, or weight belts, you can as well get a backpack and fill it up with some heavy things around your apartment or house.
Tip: Make sure you pick the suitable weight and correct posture to avoid shaping the muscle the wrong way.
Make sure to start with light weights and gradually increase the intensity to challenge yourself.
The benefits of weighted pull-ups are:
Increased strength of the upper body
Bodybuilders mainly perform this exercise. It increases your general body shape, strength, and size, or someone that wants to improve their weight lifter or output as a powerlifter.
Muscle strength
Muscle strength is one of the benefits a weighted pull-up can give you. Each time you do a weighted pull-up, you obtain more muscle with size and strength. In addition, the weighted pull-ups cause your upper body to work stronger in contrast to the regular pull-ups that only need your body weight.
Aids a good posture order
Weighted pull-ups give you a good body posture due to stretching during the exercise. Weighted pull-ups will happen because one keeps the legs straight and placed correctly in alignment with the upper body. In addition, this movement will help you create an excellent spinal order.
Prepares the body for advanced techniques
Adding weight helps build solid strength and resistance; this way, the body can withstand more advanced pull-ups or workout techniques.
Mobility
Good exercises such as this one promote a better span of motion. Not only do weighted pull-ups benefits your muscular strength, but it also improves the mobility of your shoulder. Increased mobility can be an additional benefit for a person who requires a shoulder for their sport.
Improved Lats
The exercise improves your lats. The more you have a proper and consistent body alignment every time you do the weighted pull-ups, the more your lats fall in place and form properly.
Full-body tension
With the regular pull-ups, you only get tension on specific body parts, but you get the whole body to experience some pressure with the weighted pull-ups. Once you apply weight to your body, tension is released to all body parts to pull up the load.
Works on Abs
The weighted pull-ups do not just release tension in your body; they benefit the core as well. The abdominal muscles are fully engaged in pull-ups as it gains increased pressure from the added weight.
2.Muscles up:
This type of pull-up is a bit more challenging because you have to lift your entire torso over the bar so that it’s high enough to extend your arms then straight, which is the end position. One thing you have to keep in mind when doing this exercise is that you have to keep your legs slightly forward as you are coming down (20 degrees angle). This posture helps you build momentum as you swing backward to help you forcefully pull up again. However, even with this tip, they are still tricky.
3.Around the worlds:
When you emphasize one side of your back versus the other, around the Worlds require that you pull up diagonally to one side of the pull-up bar, then you pull your body across the pull-up bar, then sideways lower yourself back to the starting position. I would much rather do cliffhangers (Pull Up #7) to help work one side of my back over the other, but just showing you a variation to consider.
4.Clapping pull-ups:
Just like the muscle-ups, you need to build more momentum to throw yourself upwards so that you can have enough time to clap your hands and still catch the bar safely.
To start doing these pull-ups, you must begin by doing pull-ups with your hands are slightly wider than your shoulders. First, make sure that you extend your arms fully. Now squeeze your shoulder blades together and pull yourself up until your chin is over the bar. Here comes the tricky part, let go of the bar and clap your hands together, then catch yourself on the bar; this should be in the same hand position and brace for the negative rep.
5.One arm Pull up
This pull-up is just as hard as the muscle-up and the clapping pull-up; you need to train hard and long to do it. So here’s brief knowledge about anatomy.
In this exercise, you will use the lats ( Latissimus dorsi) located on the back of the upper back. The lats are responsible for your shoulder joint extension. Lats that are well-developed look like wings and are visible from the back and front—contributing to your V-taper.
We also have the biceps brachii on the front of the right arm. The biceps rotate your forearm and flex your elbow.
The traps (trapezius) are the large diamond-shaped muscle that covers most of your back. There are three sets of fibers making up the upper, middle, and lower traps. The lower traps hold your shoulders down during one-arm pull-ups, while your middle traps pull your shoulders back. This platform aids the other muscles with a stable platform to work; The upper traps don’t do anything in this case.
The forearms help your grip. There are four several forearm flexor muscles, and all these are involved in one-arm pull-ups.
Before you try one arm pull up, you must be able to:
- Do a single-arm dead hang for about 20 to 30 seconds.
- Be able to do at least 15 reps or 20 reps of chin-ups and pull-ups
- Be able to do weighted pull-ups
- Using an overhand, underhand, or neutral grip, hang from your pull-up bar with your body straight and core braced. Keep your non-working arm either down by your legs or out to the side as preferred.
- Initiate the movement by depressing your shoulder girdle, which means pulling your shoulder down. Next, push both shoulders but emphasize the side you are trying. Depressing and pushing engage your lats.
- Bend your arm and pull your chin up toward the bar. Keep your upper arm close to your body to maximize leverage and movement efficiency. Try not to swing or kick your legs. However, a little kipping may be necessary to complete your rep.
- Smoothly and under control, extend your elbows and lower yourself back down. Don’t just drop, as doing so will shock-load your elbow and shoulder joint.
- Try to do the same number of reps on each arm but also remember that it’s pretty common to have one arm more robust than the other.
One-arm pull-ups have different ways of doing them; you could find a more comfortable way to do yours as well on the Relife Power tower.
6.Parallel bar Pull-ups:
In a normal pull-up, your palms face forward, but with a parallel bar pull up, your arms face each other; this is called a neutral grip, an exercise that works on your biceps, brachialis, and brachioradialis.
7.Cliffhangers:
With this exercise, we will begin by putting our left shoulder to the bar; the left hand should be closer to your body and the right hand further away. Mind, the emphasis is on your left hand and back, through which 70% of the weight is being pulled.
8.Wide grip pull-up:
Wide grip pull-ups emphasize the development of the entire latissimus dorsi (lat muscle) and help you develop more V shape to your back. The wider your grip, the more it emphasizes the outer portion of the lat muscle. In addition, the closer you put your hands together, the easier the exercise becomes.
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