Methods of doing pull-ups on a horizontal bar and which ones. Pull-ups to develop mass

Good day to all readers of my blog! Many are now preparing for the new year and preparing in different ways. Someone runs headlong through stores in search of all sorts of rubbish sold at supposedly crazy discounts. And someone completely ignored this empty fuss and decided to take care of themselves in order to be in shape by the beginning of the new year. There are such? I think there are, although they are naturally in the minority.

The latter is especially important for modern people, because most of us lead a sedentary lifestyle and spinal diseases such as scoliosis or kyphosis can threaten anyone. Playing sports helps strengthen the muscles of the back and arms. Today we will talk to you about how close-grip pull-ups help, what muscles work when performing this exercise.

For this type of training, only one type of sports equipment is needed - a horizontal bar. He is always present on any sports grounds. Exercising in the fresh air significantly improves your health, but in the cold season you can do pull-ups on the bar at home by hanging it in the doorway. By regularly doing exercises, you will not only build an athletic figure and improve your health, but also increase your strength and endurance.

Basic types of exercises on the horizontal bar using a narrow grip

There are many different variations of pull-ups. The type of grip and its width determine which muscle groups you will strengthen. When narrow, the biceps, muscles of the shoulder girdle and some types of back muscles develop. There are 3 main options:

Reverse grip. To perform it, you should clasp the horizontal bar with your palms facing you, placing your hands close to each other. Using your thumb from below, close the brush into a “lock”. Looking at your hands, pull yourself up and try to touch the bar with your lower chest. At the same time, the shoulder blades should be brought together, the shoulders should be pulled back.

Straight grip. You need to grab the bar with your palms facing away from you. Hands should be close to each other, hands locked in a “lock”. While performing the exercise, slightly arch your back and try to touch the horizontal bar with your lower chest.

Parallel grip. While pulling up, your palms should face each other; everything else is done in the same way as in the exercises described above. If you only have a horizontal bar at your disposal, when lifting you will have to move your head behind it, first on one side, then on the other. If you have the opportunity to train in the gym, you can use parallel bars or a V-handle.

Increasing load on different muscle groups

Let's figure out what makes a close-grip pull-up great. Depending on the type of grip you choose, the emphasis on the load on the muscles shifts.

• When doing the opposite, the biceps and lower latissimus dorsi muscles are strengthened.
• With direct development: the brachialis muscle, the lower part of the latissimus dorsi, and the serratus anterior.
• Using a parallel grip (also called a neutral grip), you will train your biceps and lower lats.

When using a neutral grip, the upper corset of muscles develops more. The biceps parallel will shift most of the load if you try to touch the bar with your chin rather than your chest. The biceps also swing well when using a reverse grip.

Where should a beginner start?

It is assumed that everyone can do pull-ups on the bar. It costs nothing for athletes and people who regularly go to the gym. However, if you decide to take up exercise for the first time, you will be surprised when you fail to do a pull-up the first time. What should you do if your own weight is preventing you from performing these important exercises for muscle development?

Try using a special pull-up machine. After placing a small load on the block, stand on the platform. It will help you overcome your own weight, lifting your body up. Doing close-grip pull-ups in a gravitron with a gradual increase in load will strengthen your muscles to the point where you can pull up your own body without the help of a machine.

By the way, here is a video that will give you an idea about this simulator:

Strength training

If you have mastered the basic technique of pull-ups, you can use weights. The type of additional cargo and its weight depends on your goals and level of preparation. You can perform these exercises on a horizontal bar while wearing a weighted vest, or you can hang weights or weights from your belt.

When starting training, decide whether you want to get rid of stoop and lose excess weight or develop your muscles by pulling up to the maximum. The frequency of training and the amount of load will depend on this.

If you found this article useful, please share it with your friends on social networks. At this point we close the shop, so to speak. I hope after this note you have a better understanding of which muscles work in pull-ups with a narrow grip. I wish you good health and good mood!

Recommendation from the author: guys, if you want to buy a horizontal bar for your home, then I advise you to pay attention to this option, which allows you to pull yourself up with all types of grip. And by the way, it’s inexpensive.

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Close-grip pull-ups are one of the many variations of the standard, well-known pull-ups. The difference is that this exercise affects not the upper, but the lower part of the “wings” (the latissimus dorsi muscles), in addition, the muscles located near the spine are worked out. Also, the work includes the serratus anterior muscles, the so-called “stripes” between the chest and back, which become visible if you raise your arm up.

As with standard-grip pull-ups, this exercise helps to widen your back, give it bulk, and make your lats (the lower part) more impressive.

We have already touched on this issue a little, but it is worth considering it in more detail. So, here are the main muscles that are used during pull-ups:

1. Latissimus dorsi muscles.
2. Teres major muscle.
3. Serratus anterior muscles.
4. Rhomboid muscles.
5. Trapezius muscle

In addition to the target muscles, several auxiliary muscles are involved in the exercise. Here they are:

• Pectoralis major muscle
• Pectoralis minor muscle.
• Biceps.

Description of muscles

The muscles involved in the exercise are listed above. It makes sense to give a brief description of each of them in order to know not just the name of the working muscles, but to clearly understand what exactly is being worked and where it is located. So, a description of the main muscles involved in the exercise:

1. Latissimus dorsi muscles. They are visible on the surface of the body and occupy the entire lower back. The beginning of the upper muscle bundles is slightly covered by another, trapezius muscle. Pass through the spinous processes of the thoracic, sacral and lumbar vertebrae. They originate from the posterior part of the external lip of the iliac crest, from the four teeth (lower ribs) and the superficial layer of the thoracolumbar fascia.
2. Trapezius muscle. Flat, but at the same time very wide muscle. It, like the latissimus muscles, occupies a superficial position on the body. One half of the muscle is located in the back of the neck, the other covers the upper back.
3. Close-grip pull-ups work the Rhomboid muscle.. Located under the trapezius muscle, it is named so because it has the shape of a rhombic plate. Consists of the rhomboid major and minor muscles. The rhomboid major muscle is located between the shoulder blades. It originates from the spinous processes of the four upper thoracic vertebrae. It is partially responsible for elevating the scapula and driving it toward the midline. In addition, when the lower part of the muscle contracts, the scapula rotates inward. Like the major, rhomboid minor muscle is located between the shoulder blades under the trapezius muscle. It originates in the lower part of the nuchal ligament and two vertebrae. According to some scientists, these are the two lower cervical vertebrae, but others say that these are the first thoracic and last cervical vertebrae. As the muscle moves laterally to the bottom, it attaches to the medial edge of the scapula. Its main function is to bring the scapula closer to the middle and upper part of the spinal column.
4. Teres major muscle. It has a flat and elongated shape, its posterior section is covered by the latissimus muscles, the middle section is covered by thin fascia, and the outer section is hidden by the long head of the triceps and deltoid muscle. It originates in the outer edge of the lower angle of the scapula and the fascia of the infraspinatus muscle, while it is directed outward. In the place where the teres major muscle is attached to the crest of the lesser tubercle of the humerus, its so-called subtendinous bursa is located. The main function is to pull the arm back and down, its adduction (adduction to the body) and pronation (inward rotation).
5. Serratus anterior muscle. It is a superficial chest muscle, located in the anterior chest wall. The pectoralis major muscle “hids” its upper part, and the superficial lower part is covered by the pectoral fascia. It originates in the tendon arch located between the first and second ribs. We can only see those parts of the muscle that are located in the lower corner of the scapula. The muscle loop formed together with the rhomboid muscle is responsible for pressing the shoulder blade to the body. Rotation of the lower angle of the scapula occurs under the influence of the lower part of the muscle. If the scapula is in a fixed position, the muscles assist in inhalation as the ribs rise.

Pull-up technique

First of all, you need to find a crossbar or horizontal bar whose height is at least 10 cm higher than your height so that you can jump and grab onto it properly. Brushes must be placed at a distance of no more than 20 cm from each other. There are two grip options:

1) Narrow reverse grip. Here you grab the bar with your palms facing you. With this option, most of the load falls on the biceps, and accordingly, they are mainly worked out.

2) Narrow straight grip. The palms are turned away from you, almost the entire load is shifted to the back.

So, you grab the bar with a narrow reverse or forward grip and hang at the lowest point. It is advisable to keep your legs straight; bending them makes the exercise more difficult. It's time to start doing pull-ups; they can be divided into several stages:

1. Taking a deep breath, tighten your latissimus muscles and use their strength to lift your body up.
2. With a narrow straight grip, pulling yourself up to the upper chest is quite problematic, so the repetition can be counted as soon as your chin touches the bar. Try to get at least to this level. If we are talking about a narrow reverse grip, then you need to pull yourself up to the upper chest. Watch the position of your elbows while lifting; it should not change.
3. When you reach the top point, that is, touch the bar with your chin or chest (depending on your grip), exhale and slowly lower yourself down, straightening your elbows. At the end of each repetition, fully straighten your arms.

Try to work your back muscles, do not strain your arms too much. However, it is worth recognizing that with a narrow grip it is very difficult to do this, unlike other types of grip.

If you cannot yet do full range of pull-ups, ask an assistant to hold your legs, this will help you do the last 2-3, heaviest repetitions.

Use o burdens

If you feel that bodyweight pull-ups are too easy and 10-15 reps are easy for you, use weights. Attach an additional load to your belt or legs in the form of a heavy plate or weights (with the second option you need to be very careful). You can also take a backpack, put, for example, dumbbell disks in it, and put it on yourself before starting pull-ups.

Execution options

In addition to the regular bar, you can use D-shaped handles connected to each other for close-grip pull-ups. If you have access to parallel bars that are close together and whose height can be adjusted, then the exercise can be performed on them. As they say, there are many options, the main thing is the desire and opportunity to make yourself and your body better.

It is best to perform pull-ups with a narrow grip after the same exercise, but performed with a wide grip. You can finish your back workout by pulling a barbell or dumbbell to your belt, as well as pulling a block.

Convenience of pull-ups with a narrow reverse grip

Surely many have noticed from their own example or from the example of other athletes that it is a little easier to do pull-ups with this particular grip than with any other. Often, it is this grip that allows you to perform the most repetitions. Why is this happening?

It's all about anatomy. Our muscles are designed in such a way that this position is the most convenient for developing the strongest traction. Therefore, in most cases, those who can do 10 pull-ups with a standard grip will perform 12-13 reps with a narrow reverse grip. This allows you to use more weight when performing this exercise.

Girls and beginners

Pull-ups are not an exercise for the weak. To perform it, a certain level of training is required. What should beginners in training and girls who can’t do pull-ups do?

Especially for them, there is such an exercise as rowing with a narrow reverse grip from above on the machine. It allows you to perform the same movement as a pull-up, but you'll be using a weight that's slightly lighter than your own. In terms of its effect, deadlifts are practically no different from pull-ups; they allow you to effectively work your muscles and prepare them for more serious exercises.

However, there is also an option that will allow girls and beginners not to do deadlifts with a narrow reverse overhand grip on the machine, but to immediately start doing pull-ups. It consists of using special harnesses that can be secured to the legs and the crossbar. This allows you to perform pull-ups with a lower load, meaning that you will be working with a weight slightly less than your own during the execution. When you can easily do the exercise in this form, move on to the traditional version.

The effectiveness of exercise for muscle mass

Many coaches and experienced athletes agree that it is this grip, combined with a large weight of additional weights, that allows you to build up a good mass of back muscles. And as mentioned above, such an amplitude of the exercise makes it possible to use very large weights.

1. Throughout the exercise, keep your back straight and your body straight.
2. Pull yourself up only through muscle effort, do not help yourself by jerking your legs or rocking your body.
3. If you are practicing on the bar in a room with a low ceiling, be careful. Don't hit your head at the very top when your chin is above the projectile.
4. And don’t forget to focus (imagine) on the work of the muscle that needs to be worked, since the mental connection between the brain and muscles is no less important than the exercise technique itself.
5. Try to bring the “wings” together as you reach the highest point of the lift.

Why is it so important to avoid swinging in this exercise? The fact is that in this case the load does not go to the target muscles. Of course, they already take an active part in the exercise, but the main goal is to work the back muscles, and rocking reduces the effectiveness of the exercise in this aspect. Therefore, it is very important not to help yourself in this way during pull-ups. The chest is pushed forward, the back can be arched (not bent!) at an angle of about 30 degrees, no swaying of the body or jerking of the legs. When done this way, the exercise will bring you maximum benefit.

The biceps and forearms are the weak link during pull-ups for some athletes. They want to move from pull-ups to heavier exercises in terms of using hardware, but sometimes this cannot be done due to weak biceps development. Pull-ups with a close grip, in particular a reverse one, can help solve this problem, since this position of the hands predetermines the distribution of most of the load on the muscles mentioned above (biceps). The biceps receive good stimulation and become stronger and more powerful. So close-grip pull-ups are a great way to transition into heavier exercises.

How to Improve Your Technique

Some people find close-grip pull-ups much harder than traditional pull-ups. The reason for this is that with a narrow grip the hands rotate (pronate) more. Some people don't like to do pull-ups with an overhand grip, arguing that it restricts the natural twisting motion. In this case, you can experiment a little. Try different types of grips or do pull-ups not on the bar, but on the rings, and determine the most convenient option for you. If you lack strength, do standard pull-ups and gradually reduce the distance between your hands. This will help you learn how to perform the exercise with a close grip.

And here are the corresponding videos for you:

Pull-ups are a male form of exercise on the horizontal bar. In school physical education lessons, boys master this gymnastic apparatus. And the girls spy on which of the guys can pull themselves up, and who hangs like a bag, unable to lift themselves to the level of the crossbar. It’s not hard to guess to whom the classmates are directing their admiring glances.

If you compare the torso of an athlete who makes friends with the horizontal bar and the figure of a person who avoids even the simplest exercises on the bar, then the advantage will not be in favor of the latter. Pull-ups can turn both a loose fat man and a skinny asthenic into an athlete. What do you need for this? A metal pipe on supports, a thick tree branch by the river, and at home - a horizontal bar installed in the doorway.

The rest is the desire to become healthy and physically attractive.

What muscles are trained during pull-ups?

When pulling himself up, a person hooks his hands onto a stationary horizontal bar. Then the arms bend at the elbows, the body moves up. The exercise is considered completed when the person’s chin is above the bar and the shoulders are at its level .

Correct pull-ups are performed smoothly due to the work of the muscles; jerking is unacceptable.

The main work falls on the muscles of the arms, but the muscles of the back and abdominals are also involved.

Methods for pulling up on a horizontal bar:

• Straight medium grip. When approaching the projectile, the palms are turned away from you, the fingers squeeze the crossbar. Triceps and biceps, trapezoidal and latissimus muscles of the back, forearm and shoulder girdle work.
• Reverse grip. When performing the exercise, the hands are facing the athlete with their palms. Less effort is required than with a straight grip. Pumping up the biceps muscles (biceps).
• Wide straight grip(there is no reverse option). This exercise is more difficult. The distance between the hands is greater than usual. A good combination of work of all muscle groups, especially the shoulder region, is ensured. The difference from a straight grip is that the thumb is in the upper position. Arms and back are trained, The latissimus muscles experience increased load. A more complicated option is pulling up by the head.
• Narrow grip. Hands are spread minimally, palms clasped. The main load is on the serratus anterior muscles, the shoulder muscles (brachialis). The lower part of the latissimus dorsi muscle is involved. During a reverse grip, the biceps work, the shoulders abduct, and the shoulder blades close.
• Along the horizontal bar. Two fists encircling the bar are adjacent. When pulling up, the head alternates around the horizontal bar on the right and left. The brachialis, serratus and latissimus muscles are pumped(lower area).

Video about the technique

How to learn to do pull-ups correctly

It is believed that if a person is able to do at least 6 pull-ups in one approach, then this is enough. But for an ambitious athlete this is not a record. How to achieve impressive success in a short time? You need to train a lot. Not chaotically, but according to developed and long-tested schemes:

• Direct progression method. Its meaning is to increase the number of pull-ups every day with each subsequent approach.

Then one day to recuperate. It is recommended to increase the load every Monday.

The number of daily pull-ups is no more than 100.

• Reverse progression method. It is characterized by a changing number (in descending order) of pull-ups during daily approaches.

Every week the number of pull-ups increases. By creating a 30-week program and implementing it, you can make your body physically perfect.

Mistakes made by beginners. How to avoid them

When doing pull-ups, you need to pay attention to your technique. The body is located vertically. Rocking is excluded.

The correct breathing rhythm is necessary: ​​exhale as you rise, inhale as you descend.

With this breathing pattern, the load on the heart is minimal, and the work of the muscles is maximum. It is not recommended to throw your head back, trying to reach the crossbar with your chin. This is dangerous for the cervical spine. You only need to rely on the strength of your hands. The exercises are performed measuredly, slowly, and the number of pull-ups is gradually increased. The main thing is not to overwork, to observe the principle of the “golden mean”.

What are the benefits of exercise?

Pull-ups not only improve your figure. These exercises can straighten the “pillar of life” - the human spine. There is an opinion that you can even “grow” 3-4 centimeters. The pull-up is the basis for more complex bar exercises, such as the power-up, racket, or inversion lift.

Close-grip pull-ups are one of the many variations of the most popular exercise. Its peculiarity is that it no longer works the upper, but the lower part of the so-called “wings”, the latissimus dorsi muscles, and the muscles that are located near the spine. Other muscles are also involved in the work. This exercise, in turn, has a certain number of variations, which allows you to alternate load options. The correct technique is very important to ensure the effectiveness and safety of the exercise.

Close-grip pull-ups, as their name suggests, involve placing your hands narrowly on the bar. This slightly shifts the load on the muscles. Pull-ups are an indispensable exercise for those who want to get a beautiful upper body shape. It is mainly popular among men, although female athletes also often include it in their programs.

In addition to stressing the muscles, pull-ups help to form beautiful posture, strengthen the back and spine, thereby ensuring the prevention of numerous diseases.

Another interesting nuance. Many athletes have probably noticed that doing pull-ups with a close grip is much easier than with any other grip. Why is this happening? It's a matter of anatomy. Our muscles are designed in such a way that this position is most convenient for the strongest traction. Therefore, often those who find it difficult to do pull-ups with a standard grip at least ten times can easily repeat narrow pull-ups 12-13 or more times. This makes it possible to use more weight.

What muscles work?

Due to the fact that when performing the exercise, the hands are placed narrowly, the emphasis of the load from the back shifts to the muscles of the arms. The exercise can be performed with a forward, reverse or parallel grip.

First of all, when performing such pull-ups, the following work: muscles:

• biceps (biceps brachii);
• brachialis muscles (they are located slightly deeper than the biceps muscle and are also called “brachialis”);
• latissimus muscle;
• teres major muscle.

A reverse grip is often practiced, as it works great on the biceps. It can be used as a basic or additional one. Pull-ups with a narrow straight grip distribute part of the load from the biceps to the brachialis muscle. And pull-ups with a narrow parallel grip work the lower region of the latissimus muscles.

If you want to pump up the latissimus muscles, then your program should also include wide-grip pull-ups.

Close-grip pull-ups: technique

The most popular option is close-grip biceps pull-ups with a reverse grip, so we will consider this technique as a classic one. This exercise is performed as follows:

• Starting position – hanging on the horizontal bar. Keep your arms straight, the distance between the hands is 20-30 cm (less than shoulder width). The peculiarity of the reverse grip is that the thumbs should be turned out, looking in opposite directions. The palms are directed towards you, due to which the biceps receive the maximum load.
• Hanging on the horizontal bar, you should feel a stretch in your back. Take a deep breath.
• Now, making an effort through the target muscles, pull yourself up while exhaling. When you reach the top, the bar should reach about the level of your chin (since with this grip you are unlikely to be able to reach your upper chest). The latissimus muscles contract.
• Then smoothly and slowly return to the starting position. Repeat the exercise as many times as necessary.

As for the number of approaches and repetitions, for starters you can do 2-3 sets of 7-12 times without using additional weights.

While performing the exercises, try not to swing on the horizontal bar - this will reduce the effectiveness of the exercise. Also, try to keep your elbows in one position.

Types of pull-ups with a narrow grip

There are different variations of the exercise. So, pull-ups with a narrow straight grip are practically no different from the opposite, except for the fact that the palms are turned away from you rather than towards you. In this case, the load shifts from the biceps to the back. As for the parallel grip, the lower latissimus muscles work primarily here.

If pull-ups are easy for you and you can repeat them more than 10-15 times without problems, you can use additional weights. Usually, in the case of this exercise, heavy plates or weights are used, and in the second option, special care is needed. The load is secured to the belt or legs. Another option is to use a backpack filled with something heavy. Put it on before you begin the exercise.

The classic close-grip pull-up on the horizontal bar is not the only option that can be included in the training program. You can use interconnected D-shaped handles for pull-ups. In addition, good results are obtained by performing exercises on parallel bars, which are located close to each other, and the height of which must be adjusted.

Despite the fact that pull-ups with a narrow grip are easier than with a wide grip, they can be quite difficult for beginners. The same applies to girls, whose hands are much weaker than those of men. The best option may be narrow reverse grip rows on a special simulator. The movement in this case will be the same, but the weight that will be used in the work will be less than its own. This option, such as a close-grip gravitron pull-up, helps to effectively work the muscles and prepare them for greater stress.

However, there is another option that will allow beginners to start doing pull-ups right away, without a machine. It involves the use of special tourniquets attached to the crossbar and legs. Thus, the load when pulling up will be significantly lower, since the weight will be reduced. When you master this version of the exercise freely, you can move on to regular pull-ups.

Contraindications and precautions

Pull-ups are a useful and effective exercise, but not everyone can do them. First of all, those who suffer from scoliosis (curvature of the spine), as well as intervertebral hernias and protrusions, should refrain from performing it. Caution is needed for osteochondrosis. Despite the fact that pull-ups improve blood circulation and increase the mobility of spinal structures, which is important for such a diagnosis, they can put too much stress on the spine, which will lead to degenerative changes. With osteochondrosis of the cervical spine, pull-ups can provoke dizziness and pain.

At first, it is difficult for beginners to do at least a few correct repetitions of the exercise. And the next one bothers them list of factors:

• Overweight. Excess weight puts additional stress on the muscles, even if they are sufficiently developed. Therefore, it is initially recommended to lose weight, and only then begin to pull yourself up - this way you will significantly reduce the risk of injury.
• Physical weakness. Even at a normal weight, mastering pull-ups from scratch can be difficult. This will require some strength and endurance, so train them.
• Weakness of accessory muscles. Biceps, latissimus dorsi and other muscles belonging to the main groups are not all that is needed to master pull-ups. It is also necessary to develop auxiliary groups, namely, the pectoral muscles, radial muscles, posterior deltoid muscles, and so on.
• Technique. The technical aspect is also important - it is the undeveloped technique that often prevents beginners from mastering pull-ups. It needs to be brought to perfection so that the muscles are worked out efficiently and the risk of injury is minimized. That is why, to begin with, try to focus on quality rather than quantity.

The correct pull-up technique has been described above, but there are a few more points to consider:

• You need to pull yourself up solely using muscle strength. Lifts should be smooth, without jerking or swaying, without the use of inertia.
• You also need to lower your body smoothly. The times of ascent and descent should be approximately the same.
• Right breathe: you need to rise while inhaling, descending while exhaling.
• During the exercise, keep your body strictly vertical.
• The narrow grip is mainly intended for working on hands. If you want to pump up your back as well, use a wide one.
• If you have some experience and good training, you can use weights, attaching them to your belt.
• The load on the biceps only makes sense when using a reverse grip. In other options, you should work with your body, not your hands.
• If you have recently started doing pull-ups on the horizontal bar, and it is still difficult for you to perform the movement in full amplitude, you can ask your partner for help. He can hold your legs and push you towards the bar - this will help you master the correct technique.
• Throughout the entire exercise keep your back straight and the body is straight.
• When practicing on a low-ceilinged bar, be careful not to hit your head at the top.
• When performing pull-ups, focus on working the target muscle. Experts confirm that the mental connection between the muscles and the brain is no less important than the direct technique of execution.
• When you reach the top of the lift, try to bring the “wings” together.
• Before using weights or practicing advanced types of pull-ups, make sure that you have perfectly mastered the classic technique. There is no need to rush to increase the load and chase the number of repetitions.

A little more about why it is important to avoid rocking when performing pull-ups. In this case, non-target muscles will receive the load, which will greatly reduce the effectiveness of the exercise. You don't need to help yourself this way. The chest should be pushed forward, the back can be slightly arched at an angle of about 30 degrees, but not bent. You cannot swing your body or jerk your legs.

Pull-ups are one of the most effective exercises performed with your own weight. In order to do pull-ups, no special conditions are needed; all that is required for this type of physical activity is a horizontal bar and the desire to exercise.

With pull-ups you can train different muscle groups. Which muscles will bear the main load and which will bear the indirect load depends on the type of grip you use. Types of grip vary depending on the position of the hands on the bar (upper, lower, reverse and parallel) and the distance between the hands (narrow, medium and wide).

In this article we will analyze all the main grips on the horizontal bar, and photographic materials will help us with this.

Overhead (classic) grip

An overhand grip, or as it is also called a straight grip, is the most common type of grip. All standards are usually met precisely with this position of the hands.

To use an overhand grip, you need to place your hands in front of the bar, palms facing forward, and grab the bar.

You can do pull-ups with narrow, medium and wide grips. The wider the grip, the greater the load on the back muscles; the narrower the grip, the greater the load on the arms.

Overhand close grip pull-ups

The hands are placed as close as possible on the horizontal bar, almost touching the thumbs. The thumb is opposite the rest, closing the bar into a ring. When pulling yourself up, you need to bend your back a little and try to reach the bar with your chin.

When doing pull-ups with a narrow overhand grip, the following muscle groups are trained:

• brachialis;
• lower part of the latissimus dorsi;
• serratus anterior muscles.

Medium overhand pull-ups

Hands are positioned shoulder-width apart. Pull-ups are performed without jerking with straight legs. The bars should be touched with your upper chest. At the bottom, fully straighten your arms.

With a medium overhand grip, the main load is received by:

• biceps;
• latissimus dorsi muscles;
• trapezoids.

The muscles of the forearms and shoulder girdle, triceps are also trained.

Wide straight grip pull-ups

Hands are positioned wider than shoulders. The thumb is located next to the rest, and does not close the bar into the lock (otherwise it will be simply inconvenient). The pulling movement is performed using the back; the biceps are almost turned off in this exercise. During pull-ups, your forearms should form a right angle with the bar at the top point.

Using a wide grip, you can perform pull-ups to the chest or behind the head.

The main load when doing pull-ups with a wide straight grip falls on:

• the upper and middle (in the case of pull-ups) parts of the latissimus muscles;
• paired teres muscles;
• trapezoid;
• biceps.

Underhand grip (“biceps”)

With a lower grip, the load shifts more to the biceps. Pull-ups with this grip are easier to perform if you have weak lats but sufficiently developed biceps. Therefore, this grip is often used by beginners and people whose goal is to train the biceps muscle.

In order to take an underhand grip, you need to place your hands behind the bar with your palms facing away from you, turn your hands inward and grab the bar. There is no need to laugh and say, like “What a useless article, why don’t we know how to use an underhand grip?”

You could simply say: “We take hold of the bar with our palms facing us.” But the fact is that the same definition will then also apply to the reverse grip, and they are performed completely differently.

You can do pull-ups with a narrow or medium grip. You can also do partial pull-ups specifically to train your biceps. That is, pull up to an incomplete amplitude. The fact is that the latissimus muscles work mainly at the beginning of the lift, and then the main load falls on the arms.

Therefore, if you lower yourself not to the end, but to the middle (so that the arm at the elbow forms a right angle), the load on the lats is almost completely removed, and the biceps is in constant tension.

Narrow grip pull-ups

Hands on the horizontal bar are positioned narrower than shoulder width with palms facing toward you. The thumb is opposite the rest. During pull-ups, you need to move your shoulders back and bring your shoulder blades together. You should try to touch the bar with your lower chest.

When doing pull-ups with a narrow lower grip, the following muscle groups are trained:

• biceps;
• lower part of the latissimus dorsi muscles.

Medium grip pull-ups

Hands are positioned shoulder-width apart. Palms facing yourself. The thumb and the rest form a “lock.” The pull-up technique is the same as in the previous case: during the lift, the shoulders are pulled back, the shoulder blades are brought together, you need to touch the bar with the lower chest.

The muscles trained with an average lower grip are almost the same, namely:

• biceps;
• latissimus dorsi muscles.

Reverse grip

This grip is not particularly suitable for training muscles, but it is used in some elements, for example, in. Reverse grip pull-ups are usually performed not to develop strength, but to develop flexibility in the hands.

With a reverse grip, you can pull yourself up either in front of you or behind your head. Moreover, it is easier to pull yourself up by your head. And in order to do pull-ups in front of you, you need very flexible hands.

In order to grab the horizontal bar with a reverse grip, you need to place your hands behind the bar with your palms facing away from you, turn your hands outward and grab the bar.

Here's what we talked about: the palms look at themselves as with an underhand grip, but the hands are in a very uncomfortable position.

You can only pull yourself up with a reverse grip with your arms spread wide.

Parallel (neutral) grip

This type of grip is used when doing pull-ups on two parallel pipes, in fact, hence the name. Pull-ups with a parallel grip are almost as convenient as with an underhand grip, since the hands are in a natural position for them.

In general, this type of grip has a lot in common with the underhand grip. The technique for performing pull-ups is almost the same, and the same muscles are trained. Namely:

• biceps;
• latissimus dorsi muscles.

Grip along the horizontal bar

With this grip, the axis of the athlete’s body is not perpendicular to the plane of the horizontal bar, but parallel to it. The view is located along the horizontal bar.

One hand should be taken with an overhand grip, the other with an underhand grip. Hands are located nearby. The thumb grips the bar. With this grip, your body will naturally align along the horizontal bar.

In principle, this grip is a copy of the parallel grip, only it is carried out on one bar, and not on two.

During pull-ups, alternately move your head left and right from the bar. You need to touch the horizontal bar with one or the other shoulder. Change the position of your hands relative to each other in each new approach.

When doing pull-ups with a grip along the horizontal bar, the following muscles are trained:

• lower section of the latissimus dorsi;
• biceps;
• brachialis.

We hope that thanks to our article, you will not have any questions about what muscles are trained when doing pull-ups on the horizontal bar with various grips.