For back training in the gym, there are many machines for you to choose from, such as seated rowing, Hummer rowing, T-bar rowing, etc. You can also use barbells and dumbbells to do a variety of different rowing movements.
These machines can continuously increase the weight, complete the training through different angles and body positions, and can increase the width and thickness of the back.
Of course, there are also horizontal bars and independent sub-position handles, which can be used for pull-ups and can be trained in the gantry area.
But most people can train a variety of equipment movements, but they can’t complete the pull-up.
So what should I do if I can’t pull up the pull-up?
1. Lower half barbell curls
When most people do pull-ups, they want to Pull the body to a high position, but the arm is exhausted in advance. If you can’t do it a few times, you can only give up the training. Often you can only do half-way movements, and the number of times is still very small.
This is mainly due to the lack of forearm strength, mainly concentrated in the position of the forearm flexors, and it is easy to feel that the forearm is sore and weak.
You can only do lower half barbell curls, on the basis of traditional barbell curls , Hold the barbell with both hands and raise it halfway up from the lowest position, so that the forearm and upper arm are close to a vertical position.
Note: Choose a grip that is slightly wider than shoulder width, choose a larger barbell weight, always keep your wrist in a neutral position, move faster, train more times, and shorten the interval time, so that you can quickly Improve forearm strength and muscular endurance.
2. Wide grip and high drop down
Traditional pull-ups usually use a “forehand wide grip” grip Bar posture training, in the process of pulling up, will mobilize the upper back muscles such as the lower part of the trapezius, the teres major, the rear deltoid, and continue to mobilize the latissimus dorsi and arm muscles to exert force.
When some people do pull-ups, due to their weak upper back strength, they use the method with chest arched back.
This will rely more on the arm strength to pull the body, not only the back training effect is poor, but the movement will be more difficult.
At this point, you can train the Wide Grip High Pull Down, in the seated position, rely on both hands to pull down the bar from top to bottom. Chin position, starting with moderate weights and gradually increasing until full arm failure.
Note: Choose the empty grip method to hold the bar, first actively sink the shoulder blades, keep the back straight, and cannot lean back.
3. High-position reverse rowing
In the process of training pull-ups, you can only hold the horizontal bar with both hands. The body is suspended.
For those who are heavier, they have higher requirements for arm strength. Others can achieve the highest position, but they can only do half-way movements, which is the problem of their own weight.
If you keep your feet in place, the weight you lift will be cut in half and the movement will be much less difficult.
At this point, you can choose to do high-position reverse rowing, adjust the dumbbell bench to a 45-degree incline, and Position the barbell in a suitable position, hold the horizontal bar with both hands, place your feet on the corners of the dumbbell bench, and at the same time straighten your legs and pull your body up from the bottom until your chin is over the bar.
Note: The upward adjustment angle of the dumbbell bench should not be too high. If the flexibility of the legs is insufficient, the knees can be slightly bent, the bottom is in a V-shaped posture, and the chin is at least over the bar at the top position.
4. Jumping centrifugal force training
Many people choose to use gym aids or elastic bands for pull-ups Up, there is no problem with this approach, but there will be a lot of dependencies, once these aids are withdrawnEquipment, it will return to its original state, or only half-way action.
If you use instant explosive power to pull your body up, repeated training can strengthen top memory.
At this point, you can jump centrifugal training, first find a shorter horizontal bar, hold the bar with both hands, and jump up to the highest position, then slowly lower the body until the arms are straight. This movement includes jumping and eccentric training to further feel the process of back force.
Note: If the horizontal bar is too high, you can stand on a dumbbell bench for training. After jumping from the bottom to the top, you can pause for 3 seconds at the top position, and the lowering speed should be slowed down. The top pause and eccentric time The longer the workout, the better the workout.
Reference Plan:
Barbell curls for the second half: 6 sets*15 Reps
Wide grip height drop-down: choose 3 weights to do incremental sets, 3 sets*10 reps, 3 sets*9 thick, 3 sets*8 reps
High Reverse Row: 5 sets of 8 reps
Jump eccentric training: 5 sets of 10 reps< /p>
The specific operations need to be adjusted up and down according to their own abilities.
What are you waiting for, hurry up and practice——Yumi AI Fitness