Pull-ups, as a classic self-weight training, are actions that all fitness programs will not avoid. The two most common pull-ups are forehand and backhand. From experience, backhand will be easier. So some people think that backhand pull-ups are cheating, and the exercise effect is definitely not as good as forehand.

1, poor action

From the action point of view, the grip is mainly different. Forehand is palm forward; Backhand is the palm of your hand facing yourself. There is little difference in other aspects, that is, the scapula contracts slightly before pulling up, maintaining a certain sense of tension throughout the whole process, with the elbow drooping and being clamped at the sides of the body when exerting force.

2, mainly related to muscle differences.

When doing pull-ups, everyone can feel that it is easier to use the reverse arm than the forehand and do more. How big is the difference between the two? This problem is not only for fitness enthusiasts, but also for many sports science magazines. On 20 18, a professional journal of exercise physiology, Research on Strength and Regulation, published an article, and the researchers made a comparison with EMG.

The results show that the difference between forehand and backhand pull-ups is mainly reflected in four muscles: forehand can stimulate the lower bundle of trapezius and latissimus dorsi, backhand can stimulate pectoralis major and biceps brachii, and there is almost no difference between other muscles such as abdominal oblique, erector spinae and infraspinatus.

3. How to practice pull-ups?

Because pull-ups are a sport that requires multiple muscle groups and total self-weight, it is impossible to do any of them without enough strength, which makes many people restricted in fitness. In fact, pull-ups and other movements can be practiced step by step with different variants.

There are five variants from easy to difficult:

1) static suspension

You can jump to different heights and do static suspension for 5-7 seconds.

2) Centrifugal training

After jumping up, do a downward movement and let the muscles do centrifugal contraction.

3) palms facing each other

Using the gantry of the gym, the palms of both hands are pulled up relatively, between the forehand and the backhand, which can make the arms and back muscles work better at the same time.

4) Half pull-ups

After doing a whole movement, do another half movement. Many athletes like to use this method, which is suitable for beginners and can also be used when their physical strength is exhausted.