Pull-up standard action

When doing pull-ups, you must understand the standard movements and strictly follow them to exercise, because only in this way can you avoid injuries and achieve better exercise effects. You must know some common wrong movements to avoid making such mistakes during exercise, which will often have an adverse effect on the effect of exercise. Let us learn about this aspect below.

Pull-up standard action

1. Pull-ups

This movement requires a lot of strength and can exercise the latissimus dorsi and teres major muscles very well. When the body is pulled upward to the highest point, the shoulder blades on both sides move closer to each other, which can exercise the middle and lower parts of the rhomboids and trapezius muscles. Of course, you can also exercise the biceps, brachialis and brachioradialis.

Action process: Hold the fixed bar with wide overhand grip and let your body hang in the air; inhale, pull your body upward so that your chest reaches the horizontal bar; pause at the top, descend to the starting position, and exhale.

This movement mainly exercises the latissimus dorsi and teres major, and is also an exercise for the biceps and brachialis, so it can be used as an arm training content. In addition, the lower and middle trapezius muscles and rhomboid muscles can also be trained.

Action process: Grasp the horizontal bar with your backhand, with your hands as wide as your shoulders, your body suspended in the air, and your calves and legs crossed; inhale, straighten your chest and lift your body up so that your chin reaches the height of the horizontal bar; exhale when the action ends.

Common mistakes

Mistake 1: Only doing half of the workout

Correct answer: The most common problem is that the exercise does not reach the bottom when descending and does not reach the chest when pulling up. This is due to insufficient muscle strength or other reasons. They may do this to get more reps, but doing so will not bring you training benefits.

The range of motion during training is very important. Full range of motion (muscle contraction from longest to shortest) will bring you more motor unit activation to help you gain better muscle and strength growth!

Mistake 2: Using inertia to swing your legs

Correct answer: Many people use inertia and swing their bodies to do pull-ups. This will make pull-ups easier, but it will greatly reduce the stimulation to your back muscles and put too much impact on your shoulders. But if your goal is to increase your muscles and absolute strength, it is recommended to keep your torso stable and use your back muscles to do pull-ups!

Mistake 3: Being too relaxed on the descent

Correct answer: Most people try hard to pull their bodies up, but always neglect to control the tension and slowly let go, which can cause great damage to the shoulders. During the eccentric contraction phase, in order to control the speed of the movement, the muscles will stretch and generate tension, which will stimulate the muscles more. Therefore, it is necessary to control the force throughout the entire process, and the training effect will be doubled.

Error 4: Unbalanced force

Correct answer: When many people do pull-ups, the force applied on both sides is inconsistent, the left and right sides are unbalanced, and one side seems weak.

The main reason for this is because of our dominant hand, which is more likely to occur when we are close to exhaustion. It is recommended not to force yourself blindly. You should stop when you feel that the movement is slightly deformed. When training, you can lower the number of goals and strive to control each movement well. Start both sides at the same time, focus more on the weaker side, and improve the control of the movement!