7 types of pull-ups for a wide and powerful back

7 types of pull-ups for a wide and powerful back

We use our back muscles in most core exercises, but we never load them enough for them to grow noticeably. This is primarily due to the size and location of the trapezius, latissimus dorsi, rhomboids, and back straightening muscles.

To achieve a visible result, you need to go beyond comfortable charging.

Exercise technique

When performing exercises that pump up the back muscles, it is important to remember the following.

  1. For a maximum load, you need to do the exercises smoothly: no jerks or jerks. This creates a static load that the muscles are not used to and contributes to their strength and volume
  2. The latissimus dorsi muscles shorten after each workout. To avoid this, stretch your back muscles after doing the exercises
  3. Pay attention to which muscles work the most. When performing exercises for the back, there is a high risk that the load will shift to the muscles of the arms, which will reduce the effectiveness of training.

Types of pull-ups

1. Wide-Grip Head Pull-Ups

Wide-grip pull-ups may be the easiest exercise in this complex. Therefore, the task is somewhat more complicated.

Pull-ups behind the head with a wide grip are in principle suitable for both beginners and trained athletes. They can serve as a good warm-up before more complex exercises and are a staple of any horizontal bar exercise aimed at building back muscles.

The technique of execution is slightly different from the standard wide-grip pull-ups. It is not necessary to cross the legs here, the back should be straight and raised so that the shoulders almost touch the crossbar.

2. Weighted pull-ups

Dumbbell pull-ups are a slightly more complex version of the basic exercise. Weights should be chosen based on your personal experience and abilities.

The number of repetitions will also depend on the level of preparation and well-being.

3. Pull-ups with change of grip

Clutch change can be done with both hands simultaneously or sequentially.

Making a grip change with both hands at the same time happens with a pull. You push your body against the bar, change your grip, and go down again. Explosive power, agility, the ability to absorb one’s own movement are trained.

One-handed grip changes can be accomplished with minimal jerking. The essence of this option is to change the grip of one of the hands, holding it at the highest point. Gradually, your muscles will get used to such loads, and you will be able to do such pull-ups more comfortably.

As soon as you change the grip with one hand, the trapezius and latissimus dorsi muscles receive a static load, which allows you to work them as efficiently as possible in a short time.

Do about 10 repetitions and move on to the next exercise.

4. Archer pull-ups

In one of the articles, Lifehacker introduced readers to archer push-ups, now we will talk about push-ups.

Your task is to perform the maximum total number of repetitions while alternating pull-ups on one arm and pull-ups on the other. It won’t be easy at first, but you’ll get used to it over time.

5. Negative pull-ups

The same static load discussed in the first paragraph of the execution technique. After climbing the crossbar and locking your body in this position, begin to slowly lower yourself onto one arm.

Back muscles are guaranteed to burn. Also, this exercise serves as an excellent preparation for doing push-ups on one arm.

6. Reverse pull-ups

An exercise that will also provide an impressive load on the core muscles. In addition, it perfectly loads the latissimus dorsi muscles.

Make sure to keep your legs straight, if it doesn’t come off you can use someone’s help. Even if someone grabs your legs, you will get a quality load and gradually master a new type of pull.

If keeping your legs straight doesn’t work, you can bend your legs like the guy in this video does:

7. Australian pull-ups

Recommended for beginners and those who want to get the most out of their education. Body position while doing pull-ups will help you work your back muscles and do as many repetitions as possible.

If you pay enough attention to these exercises, perform them correctly and give your muscles enough rest in time, a wide and strong back will soon become your pride.