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Pullups
Exercise Data

Type: Stength
Main Muscle Worked: Lats
Other Muscle: Biceps, MiddleBack
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Pullups - Images
START
FINISH
1.  Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a
    wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For
    medium grip, your hands need to be spaced out at a distance equal to your shoulder width and
    for a close grip at a distance smaller than your shoulder width.

2.  As you have both arms extended in front of you holding the bar at the chosen grip width, bring your
    torso back around 30 degrees or so while creating a curvature on your lower back and sticking
    your chest out. This is your starting position.

3.  Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper
   arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate o
   squeezing the back muscles once you reach the full contracted position. The upper torso should
   remain stationary as it moves through space and only the arms should move. The forearms
  should do no other work other than hold the bar.

4.  After a second on the contracted position, start to inhale and slowly lower your torso back to the
   starting position when your arms are fully extended and the lats are fully stretched.

5  .Repeat this motion for the prescribed amount of repetitions.

Variations:
1.If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.
2.Otherwise, a spotter holding your legs can help.
3.On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.






Pullups - Guide
Alternative Exercises For Pullups
Main Muscle: Lats
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Shoulders >>   Pullups
>
Wide Grip Lat Pulldown
Muscle Targeted: Lats
  

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