Chin Ups / Pull Ups
Description
From a neurological standpoint, the chin-up/pull-up exercises are far more effective than the lat pulldown exercise for the development of the latissimus dorsi. In terms of functionality, the movement of pulling the body upwards is more practical in everyday life then pulling a bar down towards your chest. Also, because the chin-up/pull-up exercises are classed as closed chain/compound movements, they’re very effective in elevating your body’s natural testosterone levels. Elevated testosterone levels are associated with strength gains, which makes the chin-up/pull-up exercises a great selection to start your workout with. Several variations are made possible all by simply alternating the hand position. By utilizing the slight variations discussed below, you can effectively is target specific muscles. The description below provides instructions on how to execute a wide grip pull up.
Video
Execution
- Using a pronated grip, grasp handles with arms at a position wider than shoulder width. The wider your hands, the more difficult the movement to is to perform.
- Begin by hanging with arms in full extension and legs flexed at the knees with ankles crossed over one another.
- While keeping arms in extended position, initiate movement by moving the scapula into depression.
- Flex your arms and pull yourself up until chin reaches bar level. Pause for approximately 1 sec. then lower down in a controlled motion until your arms move back into full extension.
- Repeat until the desired number of repetitions are completed.
Variations
Narrow/Medium Supinated Grip: Shifting your hands closer together and turning your wrist to a position that has your palm facing towards you will draw optimal recruitment from the biceps and the upper region of the latissimus dorsi. This is a great transition movement to finish off back and move onto bicep training.
V-Bar Width(Neutral):This variation has your palms facing each other positioned approximately 4-6 inches apart. This is the ideal method to draw optimal contraction from the rhomboids and the lower region of the latissimus dorsi. This method is easier to perform than the wide grip version but slightly more difficult than the narrow supinated grip version.
Medium Grip(Neutral): The palms should be facing each other and positioned approximately 22-24 inches apart. This method of execution is effective in minimising joint stress due to the optimal line of pull to the bicep and back muscles.Due to the favourable alignment, your at your greatest strength with this variation and with proper progression, weights can be added.
Combination Chin
This movement is very advanced due to the body awareness required,however, if executed properly, it is very effective because it combines the motions of three different back exercises:
- Classical Chin - Beginning phase
- Pullover - Legs move forward and body is positioned at 45 degrees
- Rowing Motion - Final Phase of movement resembles a row
Since this movement combines the motions of three effective back movements, the combination chin may be the exercise of choice when time is a limiting factor.
Progressions & Spotting Techniques
- Assisted Chin Machine - Many fitness facilities are equipped with this machine and since you can manually select the amount of assistance, it is a great choice for beginners and moderately advanced trainees.
- Spotter (Both Ankles) - This spotting method has your partner position his hands on the frontal region above the foot while your legs are bent at 90degrees. If assistance is required on exertion, the amount of help is actually manipulated by the trainee by extending legs against spotters hands.
- Spotter (One Ankle) - This is a slight progression from the method above. Supporting only one ankle instead of two increases the demand on the trainee and ensures that he works harder to achieve each repetition.
- Spotter (Waist) - A “Sticking Point” refers to the most difficult point on the motion. As the trainee is struggling at the sticking point, the spotter then provides assistance by pushing up at the waist.
- Adding Resistance - The advanced trainee may come to a point where adding resistance is necessary in order to reach failure at 10-12 repetitions. This can be accomplished by either placing a dumbbell between the ankles or adding barbells to a dip belt.
Lat Pulldowns
Description
The lat pulldown exercise is frequently performed incorrectly. From my own personal observations, I would say at least 40% of the gym patrons perform the movement by drawing the bar behind the head. Performing the lat pulldown exercise in this fashion has been shown to increase the risk of cervical disk (neck) herniation as well as increasing the potential to sustain a shoulder related injury due to the added stress placed on the shoulder capsule. The solution is simple; by bringing the bar down to the top of the chest, you can alleviate neck and shoulder stress and maximize the recruitment of the targeted muscle - the latissimus dorsi.
The “to-the-front” method of the lat pulldown exercise allows for full arm extension and increased scapular retraction - both of which will lead to a more effective muscle contraction. People also tend to swing in attempt to draw momentum for assistance. If you find yourself needing to do this, simply lighten the weight and perhaps find a different way to impress the ladies in the gym. Because honestly, this way isn’t working anyway 
Video
Execution
- Grasp bar using a wide overhand grip. Using your bodyweight to pull the bar down, sit with thighs under padding and position feet flat on the floor.
- Arch torso and slightly lean back.
- Exhale and initiate movement by depressing your elevated shoulders while keeping the arms straight. Once shoulders are lowered, continue movement by bending arms and pulling the bar towards the top of the chest. Pause briefly.
- Inhale and lower back down to starting position at a controlled speed. Ensure that you achieve full arm extension and shoulder elevation with every repetition.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the lat pulldown exercise with shoulder width/underhand grip will draw additional recruitment from the biceps as well as the muscles down the centre of the back.