Over Hand Pull Up Fitness practice

The over hand pull up is a great practice for construction the muscle of the back, especially the latissimus dorsi (also referred to as the "lats") which composes the main width of the upper back. The practice movement results in the adduction of the shoulder, therefore recruiting the latissimus dorsi, as well as other upper back muscles such as the rhomboids, lower and middle trapezius, and the posterior deltoid head.

Various width grips can be used during the over hand pull up. Many bar attachments for the cable pull down have bent deal with ends to offer a more comfortable grip, which aid those with inflexible wrists. Many top bodybuilders argue a narrower grip targets the inner quantum of the back, whereas a wider grip targets the outer region of the latissimus dorsi, therefore being ideal for creating a wide and sweeping back.

Exercise

The form of the pull up is prominent to ensure maximum effectiveness. If performing the practice on a pull down machine, ensure the bar is directly above the head. Whilst ensuring sound posture, slightly arch the back so the chest is pronounced forward, and pull the bar down to neck level in front of the head. Leaning excessively backwards is unproductive and may lead to injuries. Similar form should be maintained during the free hanging variation, ensuring safe posture during the exercise.

Performing free hanging pull ups may not be potential for those new to training, and therefore the motor pull down contrast may be a wise choice. The pull down effectively mimics the movement of the free hanging pull up, whilst allowing for a steady progression in the weight lifted. The cable practice can be followed until an equivalent weight to the trainer's body weight is being used, and then free hanging pull ups can be performed.

Another recipe of expanding impel for the pull up movement is the use of negative repetitions. This involves skipping the confident phrase of the practice (the actual pulling up of the body in this example) whilst specifically focusing on the negative phrase (the lowering of the body). Negatives can drastically growth impel whilst also supplying great stimulus for muscle hypertrophy, and would be categorically implemented for a pull up where a stool or chair can be settled next to the pull up station.

A repetition range between eight and twelve will be sufficient for muscle hypertrophy (growth), with focus settled on the eccentric (negative) phrase of the exercise. Dipping/chinning belts can be purchased from many sport and weight lifting shops which allow for greater weight to be added to the practice for progression.

Over Hand Pull Up Fitness practice