WIDE GRIP PULLUPS – BACK EXERCISE – VEDIO AND GUIDE

WIDE GRIP PULL UPS

Benefits of this exercise :

  • The wide grip pull-ups is an advanced bodyweight exercise that makes the strength in your back and gives you the great illusion of the back. While also provide a secondary workout in your shoulder, biceps, and forearms.
  • The wide grip position mainly emphasizes on your back by reducing the resistance on your bicep and forearms.
  • Wide grip pull-ups build size and strength in the inner area of the upper lat.
  • This exercise in your workout is a smart choice if you want to build a well developed back. Because it provides and increases muscular strength, stability, endurance, and flexibility.
  • It also conducts a statement of strength and power.
  • A strong back ensures that you have good posture.
  • All joints including the wrist, elbow, and shoulder are challenged to move and stretch in full range during this exercise which increases the flexibility and realistic mobility.

TRAINER’S TIPS :

  1. Find a pull-up bar and then grab the bar with a secure overhand grip and your hand’s shoulder-width apart and your palm facing towards. Allow your arms to hang in a fully extended position. This is your starting position.
  2. Next, slowly pull up your body upwards as high as possible and try to touch your chin to the pull-up bar. when you pull-up your body upwards make sure that your back should be straight, chest up and your elbows should be facing downwards.
  3. At the top position, you have to squeeze you back tightly.
  4. Give a pause at the top position just for a second, and then come back slowly to the starting position.
  5. Most important thing is inhaling and then pull-up your body and exhale as you complete the movement.
  6. Please, remember that you have to do in the proper and in the right way. your form should be accurate.
  7. If you are a beginner you can only perform a few repetitions because this is a difficult exercise so don’t get frustrated.
  8. If you want muscular endurance and mass gain then you can do 2 -3 sets of 12 -15 reps and try to increase the weight after each set or repetitions also.
  9. You can add weight or resistance to your waist and feet if you do advance level workout.
  10.  If your focus is fat loss then you can do more repetitions as much as you can and take support from another person.

OTHER EXERCISES TO USE / ALTERNATIVE :

  1. Two arm barbell rows
  2. Machine Rows
  3.  T-bar

 

 

wide grip pull ups
STEP 1

 

WIDE GRI[P PULL UPS
STEP 2

WIDE GRIP PULLUPS

GO FULL RANGE 

GET FULL STRETCH 

 

WIDE GRIP PULLUPS

TARGETS YOUR LATISSIMUS DORSI AND TERES MAJOR MUSCLES OF THE BACK

 

 

back exercise

Leave a Reply

Your email address will not be published. Required fields are marked *