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Pull Ups, Overhand, Wide Grip |
Type: Back |
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Pull ups (also known as chin ups) are a great bodyweight exercise for working the back and arms as well as a tough test to measure muscular fitness and strength. The wide grip focuses more attention on the upper and mid back and chest. It's a very difficult exercise to master and requires a large amount of upper body strength. As a beginner, build up to this exercise by using assistance from a spotter or specially designed gym equipment.
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Back
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Biceps
Forearms
Mid Back
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Pull Ups, Overhand, Wide Grip Steps:
Grasp the handles of the chin up bar with a wider than shoulder underhand grip
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Lift the feet clear from the ground, brace the abdominals and back muscles to maintain a straight back
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Breath in and pull your body up towards the bar until your chin is in line with the bar
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Pause briefly and gradually lower yourself back down to the start position
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Top Tip:- If you find pull ups difficult, there are various gym machines now that use counter weights as an aid to gradually help you gain the strength to do body weight pull ups.
- The alternative is to get a friend to assist you by supporting your knees, or you can support your feet with a bench or stability ball.
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