2. Close-grip pullups:
Muscles worked: lats, traps, biceps, shoulders, middle back, forearms, outter pecs.
How to execute: Grab the bar with a shoulder width grip (or slightly narrower), the palms facing away from your face. Pull yourself up by flexing the elbows and extending the arms until the bars is adjacent to the upper part of your chest and try to get your body as high as possible to achieve optimal contraction of the muscles included. After reaching the peak position, lower yourself in a controlled and slow manner until you return to the original position. Repeat.
3. Reverse grip pullups (Chin ups):
Muscles worked: lats, biceps, forearms
How to execute: Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position. Concentrate on using the biceps muscles in order to perform the movement. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended. Breathe in as you perform this portion of the movement. Repeat.
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CONCLUSION: As I told you in the first sentence of this blog post, the pullups are one of the best exercises to build your entire upper body. It’s a compound movement and the best thing about it it’s that you can basically do it anywhere. You don’t have to go to a gym to perform this exercise. And if you feel like your bodyweight isn’t enough, you can always add more weight on a belt. There is also some beginners variations u can do, like standing on a box, or u could get help from a buddy. Just go ahead and play with the variations and grips of the pullups. They work wonders!