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Leg raise. For example, I could have L-sit pull-ups with underhand and overhand grip as different variations. 8 Different Grip Positions for Pull-Ups. My favorite back exercise by far is the pull up because it only requires your body weight and hits all the muscles in your back, especially when you start adding in different variations. Pull Ups are a great exercise that allows you to increase your upper body strength. Pull Up: Der Pull Up fokussiert mehr den Rücken, während der Bizeps eher in der schwächeren Position steht. Je enger der Griff gewählt wird, desto mehr rückt der Bizeps in den Fokus. For example, adding pull ups to your routine improves the biceps, triceps, and the abdomen of your body. Even though underhand, overhand and neutral pull-ups can be considered different variations, I didn’t include them as such. The latter requires a much more complex interaction and motor pattern.

1. In this video, I demonstrate 10 Pull Up Variations. Don't grip too wide, however, or you'll significantly decrease your range of motion. Pull your legs back slightly, then forcefully pull your chest over the bar.
If you can't do any pull ups and this video looks 'crazy', don't worry. Die Griffweite spielt hierbei eine große Rolle. If these 13 exercises aren't enough for you, there's still a lot you can do. Can you do them all? STRICT PULL UPS. The reason is this… The small change in the grip can be applied to almost all the pull-up variations. Keep in mind that pull-ups are usually more difficult than chin-ups. Your arms shouldn't touch your ears. Narrow-grip pull-ups or push-ups apply a bit more torque than makes me comfortable; I like to keep my hands at least as wide as my shoulders. There are some AMAZING push up variations that work the back, arm, shoulder and chest muscles. Other Alternatives to the Chin Up or Pull Up. Lifting weights and lifting your body upwards are two different tasks. You can check those out here.
Grip the bar with your hands a little wider than shoulder-width apart. Chin-ups are another exercise similar to pull-ups that use an underhand grip.

Chin Up: Bei den Chin Ups liegt der Fokus mehr auf dem Bizeps, als auf dem Rücken. Overhand grip. 03/01/2018 09:15 3 Comments (3 Reviews) The pull-up is a tried-and-true exercise that’s popular with both newcomers and advanced athletes alike. In hanging position, your arms should be straight. There is no “better” here, the two are simply two different exercises that use a slightly different pathway to bring different muscle groups into play, when you lift your body weight. To be good at doing pull-ups, you need to do pull-ups! Our mobile pull-up and dip bar offers you 5 different grip positions and can be used indoors and outdoors. The main difference between the two is how much they work your back, pull-ups work your back a lot more when chin-ups put more emphasis on your biceps and abs.

So if you're ever working with someone who's had a similar injury, feel free to encourage them to push it – to the point of discomfort rather than pain, anyway. But there’s more to this classic exercise than meets the eye. But you’ll need to know a few alternative exercises to help build lean muscle within 3 months. These are perfect for replacing the pull up or chin up. Then raising your own bodyweight when doing pull-ups will feel easy.” Different Pull-Up Grips. Even if you have strong pulling muscles, it doesn’t mean you’ll be good at pull-ups. Doing a leg raise during a pull-up causes you to use all of your abdominal muscles as well your thigh muscles to hold the position as you pull your body up and lower it back down from the bar.