Before pull-ups do not do other exercises. Do pull-ups at the beginning of your workout. Otherwise, the muscles involved in pulling up – biceps, latissimus dorsi and forearms – will be tired, and you will not get the proper result. Pull-ups are a fairly heavy exercise that requires a lot of strength, so it’s best to do them while you’re fresh. You can compare the results when doing this exercise at the beginning and end of the workout: the resulting number of pull-ups will be a good indicator of the effectiveness of the chosen approach.

Many professionals do not recommend the use of wrist straps. Performing pull-ups without them allows you to strengthen your grip and develop the strength of the muscles of the forearms. It is recommended not to use wrist straps in the first two sets. At the same time, a slight decrease in performance is possible, but the results will return to their previous level with an increase in grip strength. For those who have an extremely weak grip, who cannot pull themselves up even several times without carpal straps, of course, they will have to be used.

When performing pull-ups, it is better to use a “fingerless” grip – in other words, all fingers, including thumbs, should be located on top of the crossbar. This grip will allow you to use your hands as hooks, transferring tension to the latissimus dorsi and reducing the role of the biceps, which are the weakest link. It will take some time to master this grip, but after you get used to it, you can feel the greater effect of pull-ups on the latissimus dorsi.

Don’t do half pull-ups. There is a widespread misconception that pulling up is somehow better than nothing. If you are not fully contracting your lats, which is only possible by lifting your chin above the bar, then you are not pulling up in any way. It is better if your pull-up program includes 4-5 full reps than 10-12 partials. At a minimum, try to keep the upper arms parallel to the floor at the top of the amplitude with the elbows apart.

Don’t seek outside help. The maximum benefit from the exercise is obtained only when you perform it yourself. The use of simulators that help to rise to the crossbar with the help of the legs will not give the desired result – the back muscles that swing when regular pull-ups are not involved in these cases. A partner helping you to rise to the top point is the same simulator, only in a manual version.

Avoid excess weight. Many athletes observe that gaining mass helps with many exercises, but pull-ups are an exception – in the off-season, gained fat serves as an additional burden. Therefore, professionals advise building more muscle in the off-season.

Finally, avoid any substitutions. You cannot achieve the effect of pulling up using all kinds of blocks, dumbbells and lever simulators. You can evaluate the effectiveness of such exercises when you start doing pull-ups again. Any kind of self-execution of the exercise (pulling up on the horizontal bar, pulling up on the crossbar) are exactly the exercises that will allow you to achieve the desired results in pumping up and expanding your back. Technique:
Keep your body straight and keep your back straight.
Grasp the bar with an overhand grip shoulder-width apart.
Bend your legs.
Do not help yourself by rocking the body.
Lifting is carried out by hands.
Pull yourself up so that your chin is above the bar; Lower yourself down, straightening your arms almost completely.
At the highest point of the lift, the latissimus dorsi are brought together.
Lower yourself down, straightening your arms almost completely.

Before pull-ups do not do other exercises. Do pull-ups at the beginning of your workout. Otherwise, the muscles involved in pulling up – biceps, latissimus dorsi and forearms – will be tired, and you will not get the proper result. Pull-ups are a fairly heavy exercise that requires a lot of strength, so it’s best to do them while you’re fresh. You can compare the results when doing this exercise at the beginning and end of the workout: the resulting number of pull-ups will be a good indicator of the effectiveness of the chosen approach.

Many professionals do not recommend the use of wrist straps. Performing pull-ups without them allows you to strengthen your grip and develop the strength of the muscles of the forearms. It is recommended not to use wrist straps in the first two sets. At the same time, a slight decrease in performance is possible, but the results will return to their previous level with an increase in grip strength. For those who have an extremely weak grip, who cannot pull themselves up even several times without carpal straps, of course, they will have to be used.

When performing pull-ups, it is better to use a “fingerless” grip – in other words, all fingers, including thumbs, should be located on top of the crossbar. This grip will allow you to use your hands as hooks, transferring tension to the latissimus dorsi and reducing the role of the biceps, which are the weakest link. It will take some time to master this grip, but after you get used to it, you can feel the greater effect of pull-ups on the latissimus dorsi.

Don’t do half pull-ups. There is a widespread misconception that pulling up is somehow better than nothing. If you are not fully contracting your lats, which is only possible by lifting your chin above the bar, then you are not pulling up in any way. It is better if your pull-up program includes 4-5 full reps than 10-12 partials. At a minimum, try to keep the upper arms parallel to the floor at the top of the amplitude with the elbows apart.

Don’t seek outside help. The maximum benefit from the exercise is obtained only when you perform it yourself. The use of simulators that help to rise to the crossbar with the help of the legs will not give the desired result – the back muscles that swing when regular pull-ups are not involved in these cases. A partner helping you to rise to the top point is the same simulator, only in a manual version.

Avoid excess weight. Many athletes observe that gaining mass helps with many exercises, but pull-ups are an exception – in the off-season, gained fat serves as an additional burden. Therefore, professionals advise building more muscle in the off-season.

Finally, avoid any substitutions. You cannot achieve the effect of pulling up using all kinds of blocks, dumbbells and lever simulators. You can evaluate the effectiveness of such exercises when you start doing pull-ups again. Any kind of self-execution of the exercise (pulling up on the horizontal bar, pulling up on the crossbar) are exactly the exercises that will allow you to achieve the desired results in pumping up and expanding your back. Technique:
Keep your body straight and keep your back straight.
Grasp the bar with an overhand grip shoulder-width apart.
Bend your legs.
Do not help yourself by rocking the body.
Lifting is carried out by hands.
Pull yourself up so that your chin is above the bar; Lower yourself down, straightening your arms almost completely.
At the highest point of the lift, the latissimus dorsi are brought together.
Lower yourself down, straightening your arms almost completely.