People who want to gain muscle mass (especially to pump their arms) should remember the importance of basic exercises. One of the most affordable among them is pulling up on the crossbar. Due to the ability to position your arms in different ways, you can concentrate the greatest load on specific muscles. In particular, for a general strengthening of the biceps and increase in their volumes, pull-ups with a back grip are used. But only for the correct concentration of the load on the biceps, you need to know the right technique.
Pull-ups are performed as follows. Initially, you need to choose the desired grip of the crossbar, which in width can be: narrow, medium and wide. Each type has its own characteristics of the concentration of the load on a particular head of the biceps. Pull-ups with a narrow back grip allow you to load the inside of the biceps. A wide grip is pumped mainly to the external head. Intermediate, that is, an average grip allows you to evenly pump the entire biceps - it is recommended to use it for beginners. After selecting a grip, it is necessary to draw the body to the bar, so that the upper part of the chest rises to its level. At the time of the active action of the pull-up, you need to take a breath. At the top of the exercise, a short pause is made, after which the arms are extended. The passive part of the movement, that is, the extension of the arms should be slow and concentrated, accompanied by an exhalation. Pull-back pull-ups should contain a certain number of times in the approach. As a rule, this is not less than 8 and not more than 20, depending on the orientation of the training. If this result is easy, weighting agents for the body can be used. They can be used as a belt with a suspended weight, or special weighted vests (including body armor), and as an alternative - a backpack full of pancakes, bricks or something else heavy. The suspended weight is adjusted from the same calculation, that is, the ability to pull up 8-20 times.
Despite the fact that pulling back grip is designed to
pump the biceps, as well as to a large extent the lower part of the “wings” (latissimus muscles), a number of other muscles are also loaded during its execution. Therefore, this allows you to pump (although to a lesser extent) all the muscles involved in pulling up. Among them, one can distinguish many of the
shoulder girdle, to some extent, the chest and deltoid. In addition, pull-back pull-ups have a great effect due to the fact that during their execution both elbow and shoulder joints move. This fundamentally distinguishes this exercise from pumping biceps with dumbbells and a barbell, where movements occur only in the elbow joint, and thus the volume of this muscle is less involved. After mastering the pull-up by the reverse average grip, you can also master the specifics of performing this exercise with a narrow and wide grip. This will help to target specific parts of the biceps. For greater efficiency, it is recommended to perform this
exercise on the crossbars with various forms of bending. And for beginners who can not master this exercise, an alternative can be a
block simulator for pulling down, which allows you to adjust the load without distorting the technique.
Thus, we can conclude that pull-ups with a narrow grip are most effective for pumping biceps, and their implementation should be done systematically and included in your general training program. This applies to both beginners and experienced athletes.