Find out a series of exercises that can also effectively pump your back while replacing basic movements like the bar chin-up. Pull-ups are, without exaggeration, one of the most effective strength movements. By changing the technique of execution, you can shift the emphasis of the load on different muscle groups of the arms and back. Unfortunately, in order to pull up, you need to have sufficient strength and many novice athletes are interested in how to replace pull-ups on the horizontal bar.
What exercises can replace pull-ups on the horizontal bar?
If you are just starting out and you can't do a single repetition in pull-ups yet, then don't despair. There are many exercises in bodybuilding that are interchangeable. If you still can't pull up, then after reading this article, you will get the opportunity to conduct effective exercises. However, once your muscles are strong enough, it is worth introducing pull-ups into the training program. This is because the movements that replace them are more isolated and involve fewer muscles.
Here is a list of exercises that can temporarily replace different pull-up variations:
- Pull-ups, wide grip - you can perform pulls of the upper block in the direction of the chest with a wide grip.
- Pull-ups, reverse grip - It is also possible to perform rows in the direction of the chest using the appropriate grip.
- Pull-ups behind the head - traction of the upper block for the head.
- Pull-ups, grip narrow - block pulls using a narrow grip.
- Pull-ups, parallel grip - traction on the block using a parallel grip.
As you can see for yourself, all types of pull-ups can be easily replaced with other movements. But I want to remind you that it is worth doing this until the moment when you do not learn how to pull up. How to do this will be discussed below. At the same time, it is not worth giving up on substitute movements completely, and you can use them as complementary to pull-ups.
How to quickly learn to do pull-ups on the horizontal bar?
Movement promotes the development of muscles in the arms, back, shoulder girdle, abs and traps. Since, despite the rather simple technique for performing this movement, not every person can immediately pull up, exercises have been developed to help achieve this goal. You already know how to replace pull-ups on the horizontal bar, and now we will tell you how to quickly master this movement.
Let's take a closer look at the anatomical structure of the muscles involved in the work and start with the main ones:
- Lats - located in the upper lateral and lower back.
- Rhomboid muscles - are located under the trapezium in the middle of the back.
- Large round muscle - the upper lateral part of the back, directly under the armpits.
Pull-ups allow you to load a large number of accessory muscles:
- Pectoralis major muscle - located in the upper chest.
- Pectoralis minor - the upper chest directly under the major muscle.
- Clavicle-brachial muscle - the inner area of the upper arm at the shoulder joint.
- Subscapularis muscle - located in the subscapularis and located under other muscles.
- Biceps - the front surface of the upper arm.
- Triceps - the back surface of the upper arm.
In sports, strength and endurance are of great importance, and regular exercise allows you to develop these abilities. However, for many people, the daily routine is very overloaded and there is simply no time left to visit the gym. Do not despair, you can train at home. The following factors are important in mastering such an excellent power movement as pull-ups:
- A positive attitude, without which it is difficult to achieve good results in any business.
- Regular exercise.
- Striving to solve the assigned tasks.
- Organization of proper nutrition.
Let us say a few words about the latter separately. According to professional athletes and trainers, more than 50 percent of your workout success depends on your diet. If you decide to create your dream figure, the first step is to review your diet. We also remind you of the need to consume enough water.
Immediately, we note that when performing all power movements, it is extremely important to monitor your breathing. When you lift the weights, you should exhale. It is equally important to focus on the execution of the movement, trying to feel the contraction of the muscles. This is likely to be difficult in the early stages of training, but over time you will learn. And, of course, it is important to first master the technique of each strength exercise, after which you can begin to progress the load.
To master pull-ups, you must have sufficient muscle strength in the shoulder girdle, back and abdomen. By working on these muscle groups, you can quickly master the pull-up technique and add this exercise to your training program. To work out the muscles of the shoulder girdle, side dumbbells are perfect. To perform the exercise, you must take a standing position, and lower your arms with dumbbells along the body. From this starting position, lift the shells to the sides to the level of the shoulder joints.
For working out the abdominal muscles, various twisting variations are perfect. You have known these exercises since school physical education lessons, and it is not worth dwelling on them in detail. For back muscles, you can use pull-ups, push-ups, etc. substitutes. Here is a list of movements to help you strengthen your muscles and start doing pull-ups later on:
- Push-ups from the ground.
- Hanging on the horizontal bar.
- Crunches for the press.
- Exercises for the muscles of the shoulder girdle.
How to pull up on the horizontal bar?
When performing this movement, the main load falls on the biceps, lats, and deltas. In addition, rhomboid muscles and trapeziums take part in the work. Most often, athletes use pull-ups to develop their back muscles, while trying to minimize the work of the biceps. There are a fairly large number of types of pull-ups, depending on the grip used and the position of the arms. You must understand that the pull-up is a functional movement as it is often used in everyday life.
This is a basic exercise as there are multiple muscles involved. We have already said that you should minimize the participation of the biceps, and for this you will have to use a certain type of grip. The closer the palms are to each other. The greater the load on the biceps. Based on this, it can be understood that a wide grip is needed to pump the back.
However, with an increase in the distance between the palms, the amplitude of movement decreases, which negatively affects the quality of working out the target muscles. Thus, you have to find that balance between grip width and amplitude in order to achieve the desired result. We recommend starting with a medium grip and making adjustments as needed.
When performing the exercise, it is necessary to straighten the back, while bending at the same time in the lumbar region. If your back is rounded, then some of the muscle fibers will not contract. This not only reduces the efficiency of the movement, but can cause injury. The upward movement should be carried out not to the level of the chin or neck, but to the chest. To do this, you will have to bend back a little. This is the only way to achieve maximum contraction of the back muscles.
Pull-ups are a type of deadlift. This implies the need to move the elbow joints back. Imagine. That your hands during the exercise are limited by the elbows, and they must be brought behind your back. This will help you achieve maximum isolation of the targeting muscles. Now let's look at the sequence of your actions on the horizontal bar:
- Take the starting position on the bar, placing your hands on it slightly wider than the level of the shoulder joints.
- Pull the body back at an angle of about 30 degrees from the vertical plane and bulge the chest forward.
- After taking a breath, begin to rise up, using the muscles of the arms and back until the moment, until you touch the crossbar with your chest.
- At the extreme upper point of the trajectory, be sure to pause, while bringing the shoulder blades together and exhale.
- Downward movement should be slow and controlled.
- At the lowest point of the trajectory, it is necessary to achieve maximum stretching of the broadest muscles of the back.
Here are some of the most common mistakes novice athletes make when doing pull-ups:
- The force of inertia from the rocking of the body is used, which sharply reduces the efficiency of the movement.
- You cannot slouch your back and round your shoulder joints, and your chest must be straightened.
- Having reached the extreme low point of the trajectory, it is necessary to maintain the tension of all working muscles.
If we talk about the recommended volume of pull-ups, then men can do from three to four sets with 8-10 repetitions each. Girls can be limited to three sets with 4-6 repetitions in each.
Let's conclude by looking at a few of the main types of pull-ups:
- With a straight grip. The movement is aimed at pumping the shoulder girdle and arm muscles. Suitable for athletes of all skill levels, although not easy.
- Medium back grip. It also allows you to pump the muscles of the arms, but at the same time part of the load falls on the back. This is a fairly simple exercise that is great for beginner athletes.
- Wide grip. We considered the technique of this particular type of pull-up today. Recall that its main task is to strengthen the broadest muscles of the back. For beginner builders, it can be quite challenging until their muscles get stronger.
- Wide grip pull-ups. One of the most difficult exercises. Moreover, it should be performed only after a high-quality warm-up. To avoid joint injury. We do not recommend this exercise for beginner athletes. When performing it, the grip should be as wide as possible, and the body should be stretched out in line. Don't cross your legs or arch your back. The elbow joints should be directed towards the ground, and the upward movement is carried out until the back of the head touches the crossbar.
- Reverse narrow grip. A fairly easy exercise that maximizes the use of the biceps. It can be recommended to athletes of different fitness levels for a variety of training process on the day of work on the muscles of the arms.
For more helpful tips on how to learn to pull up, see below: