Basic exercises are the foundation of any muscle-building workout. The most accessible of these is the pull-up on the bar. The advantages of this type of exercise are the possibility of different positions of the hands, concentration of the load on certain muscles. So, in order to increase the volume and strengthen the biceps, they use the pull-ups with the reverse grip.
The key to the effectiveness of the exercise lies in the correct execution technique and understanding of its physics. To train your biceps with reverse grip pull-ups (palms facing you), you need to concentrate the load. This is done by selecting the desired grip on the bar.
Crossbar grip selection
The grip of the bar can be medium when the palms are shoulder-width apart, and therefore narrow and wide. The narrower the grip, the higher the load on the biceps.
In addition to adjusting the load, the working part of the biceps depends on the working width. The inner part of the biceps is most loaded with a narrow grip of the bar. When wide, its outer head. Medium back grip distributes the load relatively evenly. With it, you should start training on the crossbar.
Pulling up, as opposed to working with dumbbells or a barbell, involves a number of muscles. First of all, this is the lower part of the latissimus dorsi. To a lesser extent - the shoulder girdle, deltoid and pectoral muscles. And thanks to the movements in the shoulder and elbow joints, the volume of the biceps is used in the best way.
Exercise technique
To practice the correct technique and in order to feel the muscles, it is recommended to perform passive pull-ups before starting training on the crossbar. This method consists in the fact that the exercise begins to be performed from the top point, that is, with bent arms and chin over the crossbar, and for this they stand on a stool. Then, slowly unbending your arms, they go down.
To perform the exercise correctly and get the greatest effect, you need to take the starting position by grabbing the bar, fully straightening your arms and slightly pulling your shoulders back. Then lift the body to the crossbar, touching it with the upper chest. During this movement, inhalation is performed. Before lowering, you need to make a short pause. As you exhale, slowly straighten your arms.
Building a workout
The recommended number of approaches for pull-ups with a reverse grip is 3-5 times. In each set, the number of exercises ranges from eight to twenty repetitions. Smaller amounts are aimed at increasing muscle strength and volume and are used to build muscle mass. Fifteen or more reps train endurance.
In order not to stop progress and not to lose the effectiveness of classes, you need to increase the load over time. When it becomes easy enough to lift your own body, weights can be used. It can be a special vest or a simple backpack filled with the required amount of barbell pancakes. The weight is adjusted so as not to go beyond the range of 8-10 repetitions.
