Leg tuck pullup plus#

The pronated position will deemphasize bicep recruitment while shifting the effort to the upper back and lats while you lower down. Maintain this position while lowering all the way down to the bottom in control. This hand position (palms facing you) hits the biceps and makes this a strong position to complete the movement.įrom the top, pronate the hands or turn your palms away from you. Do a regular chin-up and let your hands supinate naturally as you pull. This one challenges the negative in a similar manner to a Zottman curl. This is a unique variation since it combines a vertical pull and a horizontal pull in one exercise. This combination pull-up follows the same pattern as above, but this time you add a row from the parallel-torso lever position as well. Chin-Up to Lever Row with a Negative Lever The accentuated negative will hammer your lats. Think of this as an extremely challenging pullover or straight-arm pulldown movement.

Now slowly lower your torso while keeping your arms straight, shoulders depressed, and the legs tucked. Focus on keeping your neck long while actively pressing your hands towards your feet. You should end up with your back parallel to the ground. At the top, make sure your neck is long, your shoulders are depressed, and your forearms are touching your biceps.įrom here, tuck your legs and press yourself away from the rings while raising the hips. This move borrows some elements from the gymnastics world. Also, strengthening this rotator cuff muscle is important since it acts to prevent dislocation of the head of the humerus. This will be a unique stress to your lats.

At the top, while maintaining a strong and straight torso, push yourself away from the rings while lowering under control.

Leg tuck pullup plus#

This ring version is a little friendlier on the wrists, elbows, and shoulders, plus it adds a stability component.ĭo a regular pull-up with the rings. Subscapularis Ring Pull-UpĬharles Poliquin popularized standard bar subscapularis pull-ups. Give these moves a try if you're looking to spice up your upper-back training with some advanced chin-up and pull-up variations. Rings also allow for variety that can't be replicated with a regular fixed bar. Their freedom of motion tends to be a little friendlier to the joints of the upper body. Need to add some muscle to your upper back and lats? Up for a challenge? Then get a set of gymnastic rings.