Pull Up
- Músculo principal
- Dorsais
- Músculos secundários
- Parte superior das costasBícepsAntebraços
- Equipamento
- Máquina
Resumo
A bodyweight vertical pull with an overhand grip that builds the lats, upper back and biceps. It is a key benchmark of upper-body pulling strength.
Como se faz
Grab the bar with an overhand grip slightly wider than shoulder width.
Hang with your arms straight and your core braced.
Pull your shoulder blades down, then drive your elbows toward your ribs.
Pull until your chin clears the bar.
Lower yourself slowly until your arms are fully straight again.
Dicas
- Use an assisted machine, a band or slow lowering reps to build up to full reps.
- Keep your legs still and slightly in front of you to avoid swinging.
- Think of pulling the bar down to your chest.
Erros comuns
- Kicking or swinging to get over the bar.
- Stopping short at the bottom instead of reaching straight arms.
- Craning your neck to get your chin over the bar.
Regista Pull Up no Bulky
Adiciona-o a uma rotina, regista cada série e acompanha o teu progresso. Grátis na web hoje — as apps de iOS e Android chegam em breve.