Pulling the horizontal bar is a good way to exercise. It can fully exercise your muscles and enhance muscle strength. When we pull the horizontal bar, we always think that we can pull the horizontal bar well by relying on the strength of our arms. Is this really the answer? So do you know which muscles are mainly relied on to pull the horizontal bar? Let’s go take a look below!

Different ways to hold the horizontal bar:

From the direction of holding the bar, pull-ups are divided into normal There are two methods: grip and underhand grip. It can be simply understood that the grip of the bar with the palm forward is called an overhand grip, and the grip of the bar with the palm backward is called an underhand grip.

Different horizontal bar force points

The movement with the palms backward is generally held with the same width as the shoulders. The muscles involved in this movement are the back Latissimus dorsi, rear deltoid, biceps brachii, forearm muscles; when the palm is facing forward, the grip is generally wider than the shoulder. The main muscles used in this movement are the latissimus dorsi, biceps brachii, and forearm muscles; Hand pull-ups, palms forward, use less force on the biceps and more force on the back, making it more difficult.

Backhand pull-ups, with the palms facing you, use more force on the biceps and are less difficult. Therefore, generally backhands are performed more times than forehands; pull-ups are divided into wide-grip and narrow-grip in terms of the width of the grip. The wide-grip is mainly to increase the width of the latissimus dorsi; the narrow-grip is mainly to train the inner muscles and biceps. Muscles and anterior deltoid muscles; Action notes: Starting action: The starting action is static hanging, arms straight. During the movement, regardless of the width of the grip, each exercise must fully stretch and contract the latissimus dorsi, downwards To go as low as possible, pull up to your chest (of course you can't pull behind your neck with a narrow grip), unless you simply don't have the ability to do so.