Consider another variation that will help diversify the classic pull-ups on the horizontal bar, adjust the load and work out the target muscle groups more effectively. This time, the subject of our analysis is pulling up with a parallel grip. Strictly speaking, this is one of the varieties of pull-ups with a narrow grip , which we will talk about below.
Parallel or, in other words, neutral grip implies the location of the palms in such a way that they are facing each other. This can be achieved on a special horizontal bar, which has special handles for such a grip ("bars" located in parallel). Such equipment can be easily found in the gym or installed at home. Modern sporting goods stores offer a wide selection.
Pulling with a neutral grip on the horizontal bar helps to shift the load on the lower region of the latissimus dorsi. Hands also work. Thus, the exercise loads the following main groups:
latissimus dorsi (emphasis on the lower sections);
biceps (biceps muscle of the shoulder);
brachialis muscle (brachialis).
A certain load is additionally received by the deltas, dentate and the big round muscle. As a result, we can conclude that the exercise is used, first of all, to work out the lower region of the widest and is most often used as an auxiliary one.
The exercise is performed on a suitable horizontal bar, the starting position is hanging on straight outstretched arms:
Hang on the horizontal bar, grabbing the parallel bars. Such a grip can be considered quite narrow, since the distance between the crossbars usually varies and amounts to 30-60 cm (depending on the model of the simulator). Take a deep breath.
As you exhale, pull up to the top point, try to imagine that you want to touch the crossbar with the upper chest. In other words, try to maximize the range of motion.
Having reached the top point, you can linger for a while, holding a short pause, then, while breathing in, slowly, slowly and in a controlled manner, go down to the starting position. Perform the required number of repetitions.
You can apply the exercise after pulling up the upper grip. If your training program has a deadlift draft (dumbbell or barbell) or a pull of the upper block, it is better to perform these exercises after pulling up with a neutral grip.
Do about 3-4 sets of 8-12 reps. The number of repetitions can not be limited by performing the exercise in each approach, as they say, “to failure”.
Recommendations and Tips
Here are a number of useful practical recommendations and tips to help get the most out of the exercise, make it more effective and avoid unpleasant consequences for the body. In many ways, these recommendations intersect with classic pull-ups, but repetition in this case is never superfluous.
Avoid swinging on the horizontal bar and sudden movements, as this will reduce some of the efforts to nothing, and you will only waste your time. Move smoothly, controlledly and slowly, so you can achieve maximum results.
Try to exclude biceps from work, concentrate more on the tension of the widest. Make movements with maximum amplitude, focusing on the work of the target muscles.
Remember that a narrow grip on parallel bars makes the exercise more auxiliary. If the primary goal of your training on the horizontal bar is to pump up a powerful back, first of all, you need good old pull-ups with a wide grip .
Try to reach for the bar exactly to the level of your chest (upper part), not your chin. Then the target muscles (the lower part of the latissimus) will receive a more effective load.
After completing the exercise, do not jump sharply from the crossbar (especially from the top point). So you create an undesirable traumatic load on the spine.
Experienced athletes can take advantage of the additional burden. Usually it is pancakes or other additional weight, which is attached to a special belt. On average, three approaches of 5-8 reps with weight will help accelerate muscle growth. In this case, the exercise can be considered basic in the latitude training program on the horizontal bar. If we consider it as auxiliary, then it is better not to use weights and focus on the maximum number of repetitions to the limit.