Pull-ups are a very effective tool for pumping back and shoulder muscles. With simple pull-ups, the muscles of the back are involved more than the muscles of the shoulders. In the event that pull-ups occur with one hand, the biceps, shoulder, and only then the back are strained. It is also important to develop grip strength in order to stay on the horizontal bar.
Necessary
subscription to the gym
Instructions
Step 1
To work on the shoulders, use the dumbbell set in a standing position in front of you and to the sides. After you've done six sets of ten reps for each exercise, move on to the overhead bench press. Do five to six sets of seven reps. These exercises work on the deltoid muscles, which provide strength to the shoulder.
Step 2
To develop bicep strength, use dumbbell and barbell curls, both straight and curved. It must be remembered that during each exercise, the elbows should be firmly pressed to the body. This will eliminate possible cheating and increase the isolated load on the biceps. Do five sets of ten repetitions for each exercise.
Step 3
Work with the top links. In order to pull up on one arm, it is necessary to work out the back from each arm separately. Perform standard top pulls, but with one hand. Do six sets of twelve reps with each arm separately.
