Vertical Pull: Bodyweight Pull-up Target: Shoulder Joint Grab the chinning bar with an overhand* grip that’s shoulder width or slightly wider. Hang at arm’s length with your knees knees bent to 90°and cross your ankles. Pull yourself up until your chin raises above the plane of the bar, then slowly lower yourself without allowing your body to swing. The lat-pulldown and assisted chin-up are not alternatives to this movement because your lower body is supported. The free-hanging pull-up requires your core stabilizers (rectus abdominus, internal and external obliques, transverse abdominus, erector spinae, et al.) and shoulder girdle to contract to maintain your fixed skeletal alignment in space. *Underhand (palms facing you) is a chin-up which aligned your biceps in a more efficient position allowing them to assist more, distributing the resistance across more muscle groups, including the lower trapezius (The idea that you can target your lower-lat fibers with the chin-up is debatable and I stick with the all or nothing principle based off nerve supply. Im interested to hear other thoughts). The overhand/Pull-up places increased demand on your rear delta, upper traps, and rhomboids. #fitness #fitfam #exercise #bebettertrain #kingrantssome
Posted on: Sat, 16 Aug 2014 17:24:07 +0000
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