The 2 variants of the pulls to the fixed bar to muscle the back

The 2 variants of the pulls to the fixed bar to muscle the back

The 2 variants of the pulls to the fixed bar to muscle the back: Pronation and supination are often considered to be the same exercise. However, they are two distinct movements that involve different muscle groups. Specifically, supine traction (chin-up) emphasizes the biceps and the lower part of the backbones, while pull-ups are used primarily for the upper part of the backbones.

How to make pull-ups or pulls in pronation?

To get started, place yourself under the bar and make sure your arms are tight and your body is relaxed. Pull with your arms to bring your chin up or over your hands.
Descend slowly to the starting position and repeat the movement for the required number of repetitions.
Inhale deeply and exhale as you go up. Breathe in down again.

2 training tips

To increase strength (which is not necessary in most cases if all outlets are used), you can add an additional load to the feet or the waist.
If you can not make full amplitude movement, do it in reduced amplitude but slow down the descent. You can also work this part (eccentric) of the movement by starting from a support and braking the descent. You will then need a partner to remove and return the media. You can also hold certain intermediate positions for 4 to 5 seconds or use the combination of these two techniques. If you really can not pull, you can start with pull pulley exercises. On this subject, you can read this article with other tips for pull-ups.

What muscles are involved?

At the level of the scapulohumeral muscles, the stressed muscles are the latissimus dorsi and the sternal portion of the pectoralis major. At the level of the scapular belt, the small pectoral muscle and the rhomboid are stressed. At the level of the elbow joint, the brachial biceps, the supinator and the anterior brachial are urged.

How to make supine traction (chin-up)?

Take the helm with your hands in supination.
The bar should be high enough for you to jump lightly to grasp it.
Stay suspended while keeping your arms and legs straight. If the handles are too low, bend the knees so that your body is in a vacuum.
Inhale and blow by starting the draw. Keep the elbows pointed down and in front of you, bending your arms to lift you up.
Concentrate on pulling the elbows down during an extension of the shoulder joint.
The high position may vary. Generally, you pull until your chin is above the level of the bar. As a more effective variant, use a neutral plug and pull your bust practically at the bar.
Once the upper position is reached, slowly relax the muscles and start exhaling downhill. Mark a pause and repeat to make the expected number of repetitions.
Read also: What are the differences between pulling and pulling?

3 training tips

The action of pulling to bring the bar to the height of the chest is the unique method to make the chins. This movement works the muscles on a larger amplitude and produces a strong contraction of both the biceps and the dorsals (lower parts). By making the chins with the elbows pointing forward, the lower part of the dorsals, which covers practically entirely the lower back, is strongly stressed. Thus, when they are shortened, they pull the hips upwards, which allows the body to be mounted. To help bring the chest to the bar, tilt the head back up the body. You will notice that at the beginning of chin, the draw is relatively easy, but it becomes much more difficult to stabilize the body and reach the level of the bar.

Do not swing by doing this exercise. Release and pause until the swing stops before you start again. If your body sways, you create too much momentum and less resistance. Struggling to keep the body straight by doing this movement limits its effectiveness and muscle development.
Do not slacken suddenly or do not shoot in a low position: the tendon of the long biceps may be pulled out.

What muscles are involved?

At the level of the elbow joint, the brachii biceps, the anterior brachial and the supinator are the main muscles involved. At the level of the articulation of the shoulder, the principal muscles under stress are the lower part of the large backs, the lower part of the pectoral and the large round. At the scapular girdle, the rhomboid, the small pectoral and the middle part of the trapezium are the main muscles involved. For more information on these muscles, visit the muscle anatomy page.