General Pullup
General Pullup is a bodyweight exercise that involves multiple muscles of your body. It strengthens the biceps, core, and forearm and increases stability throughout the shoulders.
ADVANCED
Wide-Grip Pullup
Wide-Grip Pull-up is an upper-body strength movement that targets your back, chest, shoulders, and arms. It is also a very effective workout for the core.
Instructions
- Using an overhand grip, hold the pull bar with a shoulder-width grip.
- Take a deep breath, squeeze your buttocks and tighten your abs. Squeeze your shoulder blades, then lower your elbows directly to the floor, activating your lats.
- Pull your chin toward the bar until your lats are fully engaged, then slowly lower back to the starting position and repeat.
Tips
- To reduce stress on the biceps, use a false grip (no-thumb grip).
- Try to maintain a neutral head position, as over-stretching the neck can lead to compensation along the entire spine.
- If the bar is high enough, keep your legs straight and in front of your body in a hollow body position.
- Avoid over-stretching your lower back by squeezing your glutes and tightening your abdomen.
Alternative Exercises
Towel Pullup
Towel Pullup primarily targets your forearm muscles, core muscles, and latissimus dorsi. It also activates the muscles in your forearms more than a regular pullup, as well as helping increase your grip strength.
Weighted Pullup
Weighted pullups intensify the activation of your back muscles and provide you with more defined back muscles.
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