This exercise of fitness required and develops the muscles of the back, especially in terms of width. It is a basis for the dorsal movement.
The muscles most sought in this exercise are the latissimus dorsi, teres major, teres minor and second, the arm muscles (biceps brachii, brachialis, brachioradialis), the trapezius, rhomboids, and subsequent deltoid.
Exercise performance:
In start position must be hanging from the bar, with arms outstretched, open just over the width of the shoulders, and legs crossed or parallel. Start climbing up the body, bringing the chin at the bar, and not violently back down, keeping the tension. You can mark a pause in the highest point of the exercise to either contract the dorsal.
Breathing:
Breathe in during the descent and expired at the position above, when the bar touches the upper chest.
Safety guidelines:
Keep the speed of execution of the exercise, slowly and smoothly, to avoid balance. Do not let yourself fall sharply to avoid any damage in the joints and tendons. If you use a bar drive, check that is secure, because if you fall, the knees are the ones that can suffer the blow. Tractions made bringing the bar behind the neck put the joint back in a dire position, so it should be done ahead.
Variants:
By varying the grip position of the hands, the effort can be moved to different parts of the back. The wider grip requests large dorsal and narrower grip, teres minor, teres major and biceps. You can also be performed the exercise with a single arm, but for that we must be very strong.
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