Reverse Grip Pulls are an effective basic exercise that emphasizes the load on the biceps. It is perfect for developing the muscles of the arms, and for increasing overall strength and endurance. Let's look at the technique of such pull-ups and differences in the work of muscles from pull-ups with a wide grip .
Properly load the muscles
As mentioned above, pull-backs are a basic exercise. Is this good or bad? What are the differences in muscle work from pull-ups with direct wide grip?
Basic exercises are called exercises in which movement occurs in more than one joint, and several muscle groups participate in the work. In the pull-ups mentioned by us, the movement occurs in the elbow and shoulder joints, and in addition to the biceps, the latissimus dorsi help to raise and lower the body relative to the crossbar.
Isolating exercises mean movement in only one joint and maximize only one muscle group. Remember lifting the bar for biceps or hammer bending . The movement occurs exclusively in the elbow joint. In addition to biceps, stabilizers of the body participate in the work, but they are not taken into account.
All exercises are good, and one cannot say that basic or insulating is better. For a comprehensive workout, you need to do both.
The advantage of basic exercises is that they:
- Load more muscles, therefore, allow you to give a greater power load. Basic exercises allow you to work out the muscles comprehensively, increasing the overall effectiveness of the workout, and they are the basis of most training programs.
- The load is distributed between several joints, which reduces the load on each of them individually.
- Coordination skills and overall coordination of movements are developed.
The isolating type of exercise is designed to:
- Maximum load precisely the target muscle, turning off everything else from work. In other words, performing them, you spend less energy and use less weight, but the entire load goes into the selected muscle.
Returning to our exercise, we can say that pull-ups comprehensively train both arms and back. But, using reverse grip and narrow setting of the hands, we emphasize the load on the biceps, minimally involving the widest.
While pull-ups with a direct wide grip, on the contrary, relieve stress on the hands and maximize the load on the back. In addition, when pulling up with both a reverse narrow and a direct wide grip, the press, shoulders, and forearms work.
Next, we move on to the pull-up technique. But first, a couple of words should be said about why its observance is more important than the number of repetitions. And this is not only a matter of injuries to the shoulder joints and spine, which can be obtained by performing jerky movements or jumping from the horizontal bar to the ground.
By breaking the technique, the athlete not only risks his health, but also minimizes the effectiveness of the training. After all, we need to qualitatively load the biceps, and the widest ones are a significantly larger and stronger muscle group. At every opportunity, the back will pull the load on itself, and the biceps will, as they say, sit back.
So, having convinced ourselves of the necessity of observing the motion technique, we proceed to the algorithm for performing pull-ups for biceps.
- You need to grab the horizontal bar using a reverse or supine grip, that is, a grip with the palms facing you. We put the brushes a little narrower than the shoulders. For the biceps to work effectively, during the exercise, your elbows should move along the body and not diverge to the sides. Therefore, we do not put our hands too narrow: firstly, it is traumatic for the joints, and secondly, if you are too narrow, you still have to open your elbows to pull the body to the bar.
- Grasping the horizontal bar in the manner described above, bend your elbows slightly to feel the tension in your biceps. Feet can be crossed or bent at the knees - as you prefer. The main thing is that they do not hang out. This is the starting position.
- Take a deep breath and as you exhale pull your chest toward the bar. The chin must be raised above her level. The muscles of the press are strained, the body is tight, does not swing. At the top point, hold for 1–2 seconds and slowly lower down as you exhale. It is very important - not to throw the body down, but to fall slowly and under control. Try to avoid jerking and control every moment of your movement. At the bottom of the arm, do not fully extend.
- Repeat the exercise as many times as necessary. Get down from the horizontal bar, gently standing with your feet on the floor, without a jump.
Answering the question of how many times to do pull-ups, we can say that it all depends on your training goals. To pump up the mass and volume of the biceps, you need to be pulled up for 8-12 repetitions in 3-4 approaches. Working for endurance, do as much as you can, to failure.
Beginners can be advised to practice the exercise in a special simulator - a gravitron. It is much easier to pull up in a gravitron than on a simple horizontal bar, since the simulator creates additional support for the legs. Reverse grip and setting the hands slightly narrower than the shoulders allows you to work out the biceps as much as possible, while pulling with a straight wide grip will strengthen the muscles of the back.
In order for the tight grip pull-ups to be most effective, use these tips:
- Keep the press taut and the casing stable. Do not hang out and do not swing your legs.
- It is better to perform one slow repeat than several jerky ones. Sharp movements during pull-ups are contraindicated.
- Do not use too narrow or too wide a grip. Put your brushes a little narrower than your shoulders. Pulling yourself with too narrow a grip, you create a traumatic load on the joints and spread your elbows, putting your hands wide or wider than the shoulders - transfer the load to your back. Then it’s better to pull yourself straight wide.
- If you change the reverse grip on a straight line without changing the distance between the brushes, then increase the load on the brachialis. This muscle is located under the biceps and also helps to increase its volume.
- When you master the pull-ups with your weight, you can increase the load due to the slower execution of the movement or using additional weights.
Narrow-grip pull-ups are a great biceps exercise on the horizontal bar. You can train at home, in the gym or on the street. For a more pronounced result, supplement your pull-ups with other exercises to train your biceps.