Best chin a bar exercises workout for sale and at home for men and women

a pull up bar workout muscles

إضافة تسمية توضيحية

This weight training exercise solicits and develops the muscles of the back, especially at the level of the width. The tractions at the fixed bar are formidable builders of dorsals. As a basic movement, we advise you to include it in your back routine. Those who can not do push-ups with body weight will be able to go to the pulls at the high pulley.

Targeted muscles

Mainly the large back, large round, small round and secondarily the muscles of the arms (brachial biceps, anterior brachial, long supinator), trapezios, rhomboids and lateral deltoids.

Execution of the exercise

Best chin a bar exercises workout for sale and at home for men and women

In the starting position, you are hooked to the bar, arms outstretched with a grip larger than the shoulder width and the crossed or parallel feet. Climb by bringing the chin to the level of the bar and go down again without suddenly keeping the tension in the muscles.

You can pause at the highest point of the exercise to contract the backbones.

Breathing

Breathe in on the descent and exhale in the high position.

Safety instructions

Keep running speed slow, it's not a marathon! To avoid swinging during movement, tense abdominals and glutes. Do not suddenly fall back into the return phase, keep the elbows slightly bent to preserve your joints and tendons.

To work well on the back rather than the biceps, pull out the chest anteriorly by slightly arching the lower back, and start the movements by pulling the elbows down as if your hands were hooks. In the upper position, contract the backbones and gently return to the initial position without fully stretching the arms.

If you use a pull bar or a bar rest, make sure the assembly is solid because if you fall it is the knees that will take.

The pulls made by bringing the bar behind the neck place the shoulder joint in a detrimental position, it is better to do them in front.

variants

By varying the grip of the hands, one can carry the effort on different parts of the back. The wide grip will especially require the back and tight grip, the small round, large round and of course the biceps. It is possible to do the exercise chin a bar with one arm but you have to be very strong

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