For guys, if you want to have a thicker and wider back then you will have engage in isolation exercises as these exercises target a particular group of muscles and turn them into what you want them to be. Pull ups, whether you do them just like that or with weights, is the oldest and undisputed king of targeted back exercises! There are different types of pull-up exercises that one can engage in and these are considered to be so effective that you will be able to activate all the muscles on your back with these!
Pull ups are considered to be one of the best exercises for the back, if not the best, as they help put muscle on the back very fast. The biggest advantage of pull ups is that one does not need any fancy gym equipment to perform them. All you need to have is a fixed overhead bar in order to perform pull ups. Apart from building the back muscles, pull ups also helps in building athleticism and functional strength because you are basically lifting your entire body weight with your hands. If you want to have a fit-looking back then pull ups are the way to go. However, it is imperative that you perform the pull ups properly otherwise you'd end up injuring yourself.
The most common type of pull-up exercises would have to be the basic pull-up. Simply suspend your body on the overhead bar with your hands slightly apart, forming a slight "V" shape. Now, pull your entire body upwards until your chest touches the bar. Always maintain a straight line while pulling up, your body should not swing forward or backward. Once your chest reaches the bar, return to the initial position slowly and repeat.
The next type of pull-up exercises would be the chin-ups. These are exactly the same as pull ups, except for the way the bar has to be held. In this exercise, your palm should face towards you, i.e. underhand instead of away from you, i.e. overhand. By simply making a change in your grip, you will be able to allow the exercise to emphasize on your biceps more! Other ways of changing your grip in case of pull-ups would be to position your hands further apart, i.e. a wide grip or placing them close together, i.e. close grip. While close grip pull-ups targets the shoulders, chest and arms, the wide grip ones works out the lats better.
Another effective modification of pull ups would be the behind-the-neck pull ups. This variation of the basic pull-up is meant for experts and it is advisable to be a little careful with this exercise. If you have experienced rotator cuff or shoulder problems in the past then it would be best for you to not try this exercise. In this type of pull-up exercise, your neck should be in front of the bar instead of being behind. This is a challenging variation but it is extremely worthwhile and it fetches results in no time!
If you are really good at pull ups and you're finding the regular variations to be a bit boring and unchallenging then you should try the one arm pull-up. This exercise move is considered to be the granddaddy of all moves and it takes a lot of practice and patience to master. It is extremely challenging but it does provide great results.
Another effective variation of pull-up exercises would be weighted pull ups. Once again, this is a move that is not recommended for beginners or those who have never tried pull ups before. In order to add more weight to your pull ups, you can wear a weight belt, this is considered to be the easiest way. However, if you don't have a weight belt then you can cross your ankles and place a dumbbell between them. Alternatively, you can also wear a weighted vest. The weighted pull-up is a great way of exercising if you are hitting plateau.
The parallel bar pull-up is yet another creative way of engaging in pull ups. Instead of the standard bar wherein both your hands grip the same bar, here each of your hands would grip a single bar in a neutral grip, i.e. both the hands would face each other. By doing your pull ups in this manner, you will be putting more emphasis on your biceps and brachioradialis.
In conclusion it can be said that pull-up exercises are a compound exercise because it involves the participation of several joints and muscle groups. The above is, by no means, an exhaustive list of different types of pull ups, there can be a lot more variations! Therefore, feel free to use your creativity as long as you don't injure yourself! If you follow a pull-up exercise routine consistently then you will have the back that you have always dreamed of in no time!
Copyright (c) 2013 David Davidson
Article Source: http://www.abcarticledirectory.com
For more free tips and videos on how to add serious mass to your back visit backworkoutsformass.com.
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