Although many people will pull-ups, not everyone will. One of the biggest reasons is that many people are overweight, and we can't pull up our weight during exercise. This is related to the second reason, that is, our back muscles are too weak, so we want to train pull-ups. The first step is to strengthen our back muscles. Here are some simple moves for you, as long as you enter the gym.
Action 1: Row with a heavy dumbbell.
Action essentials: This action mainly trains our latissimus dorsi. When doing pull-ups, latissimus dorsi accounts for a large proportion of strength. When we do this action, what we need to pay attention to is that our elbows must be relaxed. If the elbows are too tense, we can't fully mobilize our back muscles when rowing.
On the other hand, we need to use the side of the back (latissimus dorsi) to actively participate in the pulling process.
Action 2: Reverse stroke of the instrument
Action essentials: this action is a fixed instrument action, which can not only train the back muscles, but also stimulate our deltoid posterior bundle. The notice of this action is that our chest muscles and abdomen must always be close to the back of the chair and cannot change with the direction of the action, which will cause the deviation of the action stimulation.
Action 3: Row in a sitting position.
Action essentials: it is also a rowing action, which can make our back thicker, with three parts: upper, middle and lower back. This action mainly stimulates the middle back. Different from the last action, this action can move our body with the trend of the action during training, and when we pull back, our body can move back slightly, which can also have a good exercise effect.
Action 4: Advanced drop-down menu
Action essentials: high-position pull-down is the easiest to master in the gym and the best action for back training. High pull-down can also be divided into wide grip and narrow grip. This wide grip has a good strengthening effect on the width of our back. If we choose the narrow grip of backhand, it will increase the thickness of our back.
These are several back strengthening exercises we offer you. In addition, if you want to practice pull-ups, you must control your weight and never be overweight. That will not only increase the difficulty of doing pull-ups, but also have a very bad influence on our health. Finally, I wish you all a good pull-up as soon as possible!