Chin Ups / Pull Ups

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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.

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Video

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Execution

1. 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.
2. Begin by hanging with arms in full extension and legs flexed at the knees with ankles crossed over one another.
3. While keeping arms in extended position, initiate movement by moving the scapula into depression.
4. 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.
5. Repeat until the desired number of repetitions are completed.

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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.

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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.

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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.

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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:

1. Classical Chin - Beginning phase
2. Pullover - Legs move forward and body is positioned at 45 degrees
3. 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.

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Progressions & Spotting Techniques

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.

Dumbbell Pullovers

Description

The dumbbell pullover exercise is commonly used to develop the latissimus dorsi and achieve an expanded rib cage look. Although the prime movers are the lats, the motion also draws recruitment from the chest, which makes it a great transitional movement from chest to your back if your training opposing muscle groups. While performing the pullover exercise, ensure that your hips stay below your torso to maximize the stretch and contraction of the lats.

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Video

The Dumbbell Pullover Exercise Video Is Coming Soon!

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Execution

1. Select an appropriately weighted dumbbell and position your upper back across the side of an exercise bench. With arms extended, hold the weight over your face and drop your hips slightly below your upper body.
2. Inhale and in a gradual arcing movement, allow your arms to extend back until a full stretch is achieved. Hold position briefly.
3. Exhale, apply force, and arc the weight up back to starting position.
4. Repeat until desired number of repetitions are completed.

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Variations

Replacing the stable bench with the instability of an exercise ball will trigger more stabilizer muscles to fire in order to maintain position. This is an advanced progression of the pullover exercise.

Straight Arm Pull Down

Description

Straight arm pulldowns are a great way to strengthen and develop the sides of the upper back -otherwise known as the latissimus dorsi. In comparison to performing lat pulldowns or pull ups, straight arm pulldowns isolate the lats while minimizing assistance from the biceps. The reduction in bicep recruitment allows a pre-exhaustion superset to be executed. Performing straight arm pulldowns prior to pull ups allows for lat isolation while keeping the biceps fresh. Therefore, when you make the immediate transition to pull ups, which draw upon the biceps for assistance, the lats will be taken to a further extent of failure.

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Execution

1. Hook a straight pulldown bar on a upright cable attachment.
2. Using an overhand grip, place the hands around the bar with the arms positioned slightly wider than shoulder width apart. There should be a slight bend at the elbows.
3. Bend over slightly at the hips and stick the buttocks out while keeping your back straight.
4. Exhale and while keeping the arms straight, lower them down towards the upper thigh.
5. Inhale and at a controlled speed, raise the arms back up to starting position.
6. Repeat until the desired number of repetitions are completed.