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

Exercise technique

When doing exercises that will pump your back muscles, it is important to remember the following.

For maximum load, you need to perform the exercises smoothly: without jerking or sharp jerks. This creates a static load that the muscles are not used to colliding with, and contributes to their strengthening and increase in volume.
Your latissimus dorsi will get shorter after each workout. To avoid this, stretch your back muscles after exercise.
Pay attention to which muscles are receiving the most stress. When doing back exercises, there is a high risk of shifting the load on the muscles of the arms, which will reduce the effectiveness of the workout.

Varieties of pull-ups

1. Pull-ups behind the head with a wide grip

Wide grip pull-ups could be the easiest exercise in this set. Therefore, the task becomes somewhat more complicated.

Wide grip pull-ups are, in principle, suitable for both beginners and trained athletes. They can serve as a good warm-up for more difficult exercises and are a basic element of any horizontal bar exercise aimed at increasing the muscles of the back.

The technique is slightly different from the standard wide grip pull-ups. You don't need to cross your legs here, your back should be straight, and you pull yourself up so that your shoulders practically touch the crossbar.

2. Pull-ups with weights

Weighted pull-ups are a slightly harder version of the basic exercise. Weights should be selected based on your personal experience and capabilities.

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

3. Pull-ups with a change of grip

The grip can be changed with both hands at once or in turn.

Performing a change of grip with both hands simultaneously occurs with a jerk. You kind of push your body up over the bar, change the grip and go down again. Explosive strength, dexterity, the ability to absorb their own movement are trained.

One-hand grip changes can be performed with minimal jerking. The essence of this option boils down to the fact that, holding at the top point, change the grip of one of the hands. Gradually, your muscles will get used to this type of load, and you will be able to perform these pull-ups more smoothly.

At the moment of changing the grip with one hand, the trapezius and broadest muscles of the back receive a static load, which allows them to be worked out as efficiently as possible in a short period of time.

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

4. Pulling up the archer

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

Your task is to complete the maximum total number of repetitions, while alternating pull-ups to one hand with pull-ups to the other. It won't be easy at first, but you will get used to it over time.

5. Negative pull-ups

The same static load, which was discussed in the first paragraph of the execution technique. After you have pulled yourself up to the bar and fixed your body in this position, begin to smoothly lower down on one hand.

Burning back muscles are guaranteed to you. It also serves as a great preparation for one-arm chin-ups.

6. Inverted pull-ups

An exercise that will provide an impressive load on your core muscles as well. In addition, it works great for the latissimus dorsi.

Be sure to keep your legs straight, if it does not come out, you can use someone's help. Even if someone will support your legs, you will still receive a high-quality load and gradually master a new type of pull-up.

If keeping your legs straight doesn't come out, you can bend them like the guy in this video:

7. Australian pull-ups

They are recommended for beginners and those who want to get the most out of their workout. Positioning your body while doing Australian pull-ups will help you to load your back muscles and do as many reps as possible.

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