Pull-ups on the rack!
The pull-up is a necessary movement in our fitness training. The pull-up is a truly functional and full-body movement. It requires strong core strength and coordination. It can train your latissimus dorsi and biceps, abdominals, long heads of triceps, deltoid muscles, and even chest muscles.
Common pull-ups include overhand and backhand, opposite grip, and wide grip and narrow grip! You can also increase the difficulty through other means of equipment (suspended rings, weights)! Or reduce the difficulty (elastic band-assisted, eccentric pull-ups)
Today I want to introduce to you a good variation of pull-ups: rack pull-ups!
This action seems to be an inferior version of the pull-up, but it has some unique differences from the normal pull-up!
A little change, raise your feet and bend your spine forward, you will feel the latissimus dorsi lengthen better! At the same time, this movement is a good choice for beginners or girls who lack muscle strength to try pull-ups!
Action process:
1. Choose a squat rack or Smith rack, then secure the bar and place a stool or box in front of you!
2. Then grab the crossbar, put your feet on the stool, and bend your spine slightly. 3. Inhale, the contraction of the latissimus dorsi drives the humerus to adduct and bend the elbow to pull up. Just like traditional pull-ups! Pull the bar over your chest, then hold still for two seconds and squeeze your lats!
3. Exhale and slowly stretch the latissimus dorsi muscle down, maintaining tension and not relaxing during the process, until the latissimus dorsi muscle is stretched to its longest stretch!
Note:
Maintain normal scapular movement and feel the pulling and tightening of the latissimus dorsi
The arms and palms are like a hook to grab the crossbar. The point of exerting force is on the back, not on the arms!