Pull-ups on the bar with a neutral grip, parallel grip

They allow you to qualitatively pump the latissimus dorsi muscles, especially their lower sections. A number of athletes do not recognize this exercise as an independent value, believing that if they are worth performing, then only in combination with other lat exercises (pull-ups, barbell rows). The exercise has exactly the same effect on the biceps as lifting dumbbells on the biceps with a hammer. You can pull up with a neutral grip on the crossbar, on two parallel bars (bars), on the crossbar with the help of a V-shaped handle (such are used when pulling the lower block). The number of approaches is 3-4, repetitions – each time to failure. Performing the exercise to failure avoids muscle adaptation.

Technique:

Hang on the crossbar (bars), fully straightening your arms.
Pull up to full bending of the arms, moving the head to one side relative to the crossbar, then to the other. If pull-ups are carried out on two parallel bars, then you do not need to take your head to the side.
Move with maximum amplitude.

Main muscles involved:

Biceps (actively work when passing the dead zone).
The broadest, especially the lower sections (are included in the work near the bottom and top dead spots, where they overcome the main part of the load).
Large and round muscles of the back (similar to the latissimus dorsi).
Deltoid (experience static load throughout the exercise).
Serrated (especially active near the bottom dead center).

Tips:

Perform the exercise after pull-ups with an overhand grip, but before pulling the upper block, pulling the dumbbell / barbell in an incline, as more difficult and difficult.
Do not jump off the bar after completing the exercise, because. it is dangerous for the spine.
Perform the exercise slowly, at the top dead center, you can make a small stop, hovering.
Don’t twitch, don’t wobble. Only the muscles of the back and arms should work.
Concentrate on the back muscles, pulling your weight with them, and not with your biceps. crossbar with a neutral grip, parallel

They allow you to qualitatively pump the latissimus dorsi muscles, especially their lower sections. A number of athletes do not recognize this exercise as an independent value, believing that if they are worth performing, then only in combination with other lat exercises (pull-ups, barbell rows). The exercise has exactly the same effect on the biceps as lifting dumbbells on the biceps with a hammer. You can pull up with a neutral grip on the crossbar, on two parallel bars (bars), on the crossbar with the help of a V-shaped handle (such are used when pulling the lower block). The number of approaches is 3-4, repetitions – each time to failure. Performing the exercise to failure avoids muscle adaptation.

Technique:

Hang on the crossbar (bars), fully straightening your arms.
Pull up to full bending of the arms, moving the head to one side relative to the crossbar, then to the other. If pull-ups are carried out on two parallel bars, then you do not need to take your head to the side.
Move with maximum amplitude.

Main muscles involved:

Biceps (actively work when passing the dead zone).
The broadest, especially the lower sections (are included in the work near the bottom and top dead spots, where they overcome the main part of the load).
Large and round muscles of the back (similar to the latissimus dorsi).
Deltoid (experience static load throughout the exercise).
Serrated (especially active near the bottom dead center).

Tips:

Perform the exercise after pull-ups with an overhand grip, but before pulling the upper block, pulling the dumbbell / barbell in an incline, as more difficult and difficult.
Do not jump off the bar after completing the exercise, because. it is dangerous for the spine.
Perform the exercise slowly, at the top dead center, you can make a small stop, hovering.
Don’t twitch, don’t wobble. Only the muscles of the back and arms should work.
Concentrate on the back muscles, pulling your weight with them, and not with your biceps.