Pull Ups For The Back

Assisted pull ups use the assisted pull up machine or bands 3x 5 8 reps with as little assistance possible. Advanced program you can do 10 pull ups with perfect form monday.

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If you want a thick and wide back with so many cuts that it looks like a road map pull.

Pull ups for the back. One of the best exercises for achieving a wide back is the close grip pull up. Pull ups target the upper middle and lower back muscles making it a fantastic all round exercise for working the back. The pull up is the key lift for upper body strength and i prefer the arched back pull up to maximise back muscle size and strength says viktor genov pictured a personal trainer at.

The range of motion is longer and it s easier to activate the lats with a close grip. You start by doing one pull up then rest 30 seconds then do 2 pullups then rest 30 seconds then do 3 pullups and so on until you get to ten then you start heading back down the pyramid by doing 9 then 8 etc. Contrary to popular belief close grip pull ups do more for your width than wide grip pull ups.

Not only can you add some serious mass and thickness to the back with pull ups but you can also tone and define the muscles as well. 3 x 8 with perfect form pause at the top for 1 count to feel the contraction in your lats. Until you are back down to 1.

The best back exercises such as pull ups are tough movements that take quite long to master here is a home back exercise that will work most of your back muscles and improve definition without. Pull ups can give you a really wide back.

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