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Chin Pullup
The Benefits Of Doing Pullups
Like pushups, pullups are an exercise that is typically avoided because they are incredibly difficult to perform- this is a common mistake in workout planning. When an exercise is difficult to perform, it undoubtedly means that there is progress to be made. Most heavy weightlifters can pull down impressive amounts of weight on a machine, but struggle to perform any amount of pullups. Pullups are the ultimate bodyweight exercise, and to do them well requires an incredible amount of strength. Pullups are a great way to build a lot of lean body mass in a short period of time, and to build a strong back and arms.
Pullups are categorized as a compound exercise, because they require the movement of more than one joint, and they work out a group of muscles. A standard pullup where you grip a bar with your palms facing away from your body concentrates most of the work on your Latissimus Dorsi (a.k.a. wings, or lats), and also provides a secondary workout for the biceps, forearms, chest, traps (center back), and rhomboids (also center back).
An underhanded pullup, also known as a chin-up, also places the primary effort on the Latissimus Dorsi, but shifts part of the secondary workouts to the Posterior Deltoid (backs of shoulders), and puts more emphasis on the biceps. Because chin-ups work out the biceps so well, they are a great alternative to curling.
Using sideways grips, where your palms face towards one another, performs the third common type of pullup. This type of pullup is a blend of the overhand and underhanded pullup. I recommend a thorough workout, consisting of a blend of all three types of common pullups to ensure that you get the most out of your efforts.
Because you will be lifting approximately the same amount of weight every time that you perform a pullup workout, you will make progress very quickly. Of course, as you gain muscle, you will be progressively lifting more weight in each workout, but that is concern for later. Do not be discouraged if you can only do one pullup, or chin-up, at first. Find a comfortable set size, even if it's one pullup, and do as many sets as you can throughout the day. Take a day of rest, and then try again the day after. Keep doing this until you can either; do more sets, or more pullups in each set.
If you have difficulty performing any pullups, there is another exercise that you can perform to build your strength. It is called a supine row, and it is basically a horizontal pullup. If you have a bar, or a bench press, then lay down underneath the bar, stiffen your body and pull yourself up to the bar. You can perform underhanded or over-handed supine rows with a standard bench press bar. A homemade supine row could consist of a bar, supported by two chairs- just make sure that the bar or chairs do not move when you do your workout.
About the Author
Richard West can be contacted at diskhead.books@gmail.com. Check out his website here: http://www.bodymakeoveronline.com
How many bicep exercises each session?
I work my biceps on Monday and Friday. I do 8 reps/3 sets of 12kg dumbbell curls. Should I add another bicep exercise or one is enough? I workout at home and have dumbbells and a pullup/chin bar.
I would add another bicep exercise. Your muscles should be building up strength towards that exercise by now and its okay to give them more of a challenge. Adding a new exercise could also help to work other arm muscles. It would be beneficial.
Proper Chin Up / Pull Up