Fall In Love With Pull Up Accessory Lifts <3

Fall In Love With Pull Up Accessory Lifts <3

Most of the time people working towards a pull up focus on the movement itself and the prime mover (main muscle group used), the back. It's easy to neglect the secondary muscles that help. This is where pull up accessory lifts come in. Accessory lifts are exercises that help strengthen muscles that support the prime movers, which in this case include forearms, abs, biceps, and rear delts. In last week's article, we talked about pull up progressions that you can follow to get a chin-up and eventually a pull up. Now we will go through movements that (combined with progressions) can really help strengthen muscles that are necessary for your pull up. Pull Up Accessory Lifts Ab Rollout The ab rollout is great for your abs as well as learning to control your body weight. If you are just starting out, try using a swiss ball first! Get into a full kneel position. Place hands on both sides of the ab wheel. Push it out and roll out as far as you...
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Fall In Love With Pull Ups This Valentine’s Day

Fall In Love With Pull Ups This Valentine’s Day

How many pull ups can you do? If the answer is zero, don’t worry, there are many in the same position. Pull ups are a complex movement. It involves a lot of different muscles, which is why it is one of the exercises people use to determine strength. Anyone (male or female) can work up to doing a full pull up.  You do, however, need to be patient. In this article we will go through progressions and next week we will go through accessory lifts that will help you develop even more. The progressions below can be used for both a chip up and a pull up. You can go through them once to get a chin-up and repeat the process for a pull up. The difference between the two is the grip – a chin-up utilizes an underhand grip and pull up an overhand. Progressions Inverted Row Body weight rows are great for developing grip and back strength. You can use a suspension trainer such as a TRX or...
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