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What is pull-ups good for

The difference between forehand and backhand of pull-up is not unfamiliar to all muscle friends when it comes to pull-up. However, pull-up is also divided into forehand and backhand. As one of the best actions to exercise the back, the stimulation effect of forehand and backhand is really different, which is similar to the difference between pull-up forehand and backhand, and has their own advantages.

Different grip

The most significant difference is the grip distance. In forehand pull up, the palm is facing forward. In the backhand, the palm is facing the body. Forehand pull-up is generally completed with a grip distance greater than shoulder width, while backhand is generally narrower than shoulder width.

Forehand and backhand pull-up benefits, do pull-up precautions

Different force generation method

Backhand pull ups generally rely on the muscles of the arm: biceps brachii, brachial muscle, back: teres major and latissimus dorsi. And the stimulation of biceps brachii is even more. It is more to pull the body up and down with the power of biceps. The forehand pull-up force generally depends on the muscle groups of the arm: biceps brachii, brachius and brachioradialis, and the back: teres major, latissimus dorsi, rhomboid and trapezius (lower part). And the back and shoulders are more critical and require higher skills.

Forehand and backhand pull-up benefits, do pull-up precautions

Forehand pull up benefits

The target muscles for forehand pull-up stimulation are not only the back muscles, but also the biceps and shoulders. There are many back muscles, but mainly latissimus dorsi and rhomboid muscles. Forehand pull up can stimulate them better than other movements. The wider you hold, the more latissimus dorsi will participate. Forehand pull up can also stimulate rotator cuff muscles, middle back and forearm muscles. In addition, the chest muscles will be more or less involved.

Forehand and backhand pull-up benefits, do pull-up precautions

Backhand pull up benefits

Compared with the stimulation of the forehand to the biceps, the backhand pull up will be stronger. The narrower you hold, the more stimulation your biceps will get, which is why your biceps will be very sore the next day after you finish your backhand pull-up. Like the forehand, the backhand pull up will stimulate the latissimus dorsi and some rotator cuff muscles, and bring more middle and lower trapezius, rhomboid, forearm and pectoralis major muscles. If the traditional two head bending can't satisfy you, you might as well try backhand pull up.

Forehand and backhand pull-up benefits, do pull-up precautions

Precautions for pulling up

Since they are all self weight exercises, both backhand and forehand pull ups are safer than other movements. First, if you have rotator cuff problems, you should reduce or even temporarily put aside the forehand pull-up with a wide grip. When forehand pull up, the shoulder joint is in a vulnerable position, which will exert a lot of pressure on the rotator cuff muscles. In addition, avoid the forehand and backhand pull up after completing the neck. These are probably one of the biggest exercises you can think of for shoulder injury. They put the shoulders in an awkward position and put the cervical spine at risk. Finally, the wider you hold does not mean that you have a wider latissimus dorsi. The wider you hold, the shorter the stroke and the greater the possibility of shoulder injury. The grip distance you use is only slightly wider than your shoulder.

Forehand and backhand pull-up benefits, do pull-up precautions

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