In addition, different grip distances of pull-ups have different pertinence to the local position of muscle groups. For example, a wide grip can exercise infraspinatus, and a narrow grip can exercise rhomboid muscles.
Pull-ups belong to compound training movements. Sticking to this action for a long time can improve the strength level in an all-round way, constantly improve your muscle strength and muscle volume, and thus improve your strength and body.
From the grip direction, pull-ups can be divided into two methods: front grip and reverse grip.
It can be simply understood that the grip method of holding the rod forward with the palm of your hand is called the front grip method; Holding the palm backwards is called reverse holding; Generally, the grip distance of the palm backward is shoulder width, and the muscles involved in this movement are latissimus dorsi, deltoid posterior bundle, biceps brachii and forearm muscles; The palm forward movement is generally wider than the shoulder, and the muscles used in this movement are latissimus dorsi, biceps brachii and forearm muscles;
Forehand pull-ups, palms forward, less stress on biceps brachii, greater stress on back, more difficult; Backhand pull-ups, palms facing yourself, biceps exert more force and are less difficult. Therefore, backhand is usually done more times than forehand;