Let’s analyze how to perform the pull-ups in fixed bar with grip in supination, plus some training tips to take this exercise to its maximum level.
Previously we have seen how to perform the pull-ups in fixed bar. This time we will do the same but for the pull-ups with narrow grip in supination.
This exercise is similar to the previous one, but allows us to exert a more intense work on the biceps and dorsals.
The rest is identical to the previous one, we must even take the same precautions in terms of not performing the exercise if we just started in the training practice, since we must generate some force at the beginning to be able to execute it correctly, considering that we will raise our whole body.
Do not forget either to perform adequate breathing or to work progressively, making few repetitions at the beginning to mold the technique correctly and thus be able to increase them later progressively.
In this way you will reach high levels of training to obtain results that are not imagined today.
HOW TO CORRECTLY PERFORM PULL-UPS WITH SUPINE GRIP?
- We cling to the bar taking the bar in supination, with our arms apart barely more open than shoulder width and leaving the body in suspension.
- We breathe in and perform an upward traction by rising with our own strength until the head passes over the bar.
- Finally, we descend in a controlled manner.
- This exercise for back also works the dorsals but as we said before, the biceps and to a lesser extent the forearms and pectorals are very involved. Another integral back exercise for body development.
TIPS TO APPLY TO PULL-UPS WITH SUPINE GRIP
- Let’s see some interesting tips to obtain a more effective development of the back.
- Keeping the torso as straight as possible maximizes biceps stimulation and minimizes back involvement.
- The upper torso should remain stable while going up and down and only the arms should move. The forearms should not do any work other than hold us from the bar.
- If you are new to this exercise and do not have the strength to carry it out, use the help of some gym equipment. Doing the Chest Pulley exercise will use less weight, thus avoiding pushing all your own body weight in case you cannot do it.
- More advanced weightlifters can add weight to the exercise by using a weight belt which allows the addition of weight plates to increase the force to be applied.