1. The grip distance should not be too wide.

Whether it is the horizontal bar or the characteristic handle of the gym, the standard practice is the ultra-wide grip, which is equivalent to 1.5 times the shoulder width.

Using this method, the purpose is to stimulate teres major more, make the back wider, and make other upper back muscles attached to the top position.

However, the wider the grip, the more difficult it is to move. When doing subscapular rotation, the shoulder joint is adducted At this time, the strength of rotator cuff muscles is higher, and a stronger grip is needed to hold the horizontal bar.

Learn to sink the scapula.

After holding the lever, if you pull your body up directly, it is easy to have a big chest and a round waist. At this time, more stress points will be concentrated on the arm muscles, and it is easy for the forearm to get tired in advance, and it is difficult to exercise the back muscles. In fact, it is an inefficient training method.

At this time, it is necessary to tighten the back down in advance, and the scapula sinks to the bottom, so that the strength of the upper back and latissimus dorsi can be mobilized, so that when the body is pulled up, the back muscles will cooperate with the arm muscles to complete the action.

3. Keep your eyes on the horizontal bar

Conventional pull-ups, its trajectory is close to straight up and down, and the inclination angle of trunk is small. Only when the chin is over the bar will you take the initiative to lean back and naturally complete the action.

However, this method requires high arm strength. If the grip strength of hands and forearm flexors is weak, it is easy to get stuck in the middle of the half-way, and you can only cross the bar on your forehead or even complete the half-way action.

At this time, you can look at the horizontal bar with your eyes in your mind, thinking that you have surpassed the position of the horizontal bar and your head has been leaning back. In the process of pulling up the body, the back will naturally stand back, and the scapula will fully contract inward, which can mobilize the strength of the trapezius muscle, so that it can be pulled higher.

4. Auxiliary equipment training

For newcomers and people with weak arms, it is difficult to complete the half-way action. Maybe you will be exhausted after 5-6 times, and then it will be more difficult to try to do pull-ups, so the speed of improvement will be very slow.

At this time, with the help of auxiliary equipment, you can stand up and train directly on your knees, which is equivalent to holding your legs manually, which can reduce the load and quickly improve the pull-ups