Does lifting barbells help with pull ups? Does it help a lot?

Lift the barbell bigger!!

If you want to do pull-ups, you mainly use the strength of your triceps.

Let's practice three heads! 1.Rear neck arm flexion and extension: mainly train the triceps.

2.Bent over arm flexion and extension: mainly exercise the upper triceps muscle.

Movement: Lean over, open your feet back and forth into a lunge, support your front leg knee with one hand to stabilize your body, hold dumbbells in the other hand, and keep your upper arms close to your side. The triceps muscles stretch their arms backward and upward until their forearms are parallel to the ground, so that the triceps muscles contract to the limit, stop for a while, and then slowly reduce.

Lift the barbell. Specialized movements include standing barbell back neck press, sitting front neck press and so on. Its main muscles are the deltoid and triceps. But due to the peculiarities of this movement, it has a potential effect on enhancing the thickness and strength of the entire upper body.

The main muscles to be exercised in pull-ups are latissimus dorsi, teres majoris, etc., and the auxiliary muscles are biceps. Therefore, there is no possibility of interaction between these two actions.

The best advice: the one that helps the most with pull-ups is the pull-ups.

Of course, they all help, and the exercises are on different parts, just in moderation.

Push-up! Because when you do pull-ups, you train muscle strength and arm strength, while push-ups train leg strength, arm strength and abdominal muscles.

Dumbbells are impossible to practice pull-ups.

Target. However, it is still possible to improve the strength of the upper limbs through dumbbell training, so as to improve the ability to pull ups.

Personally, I recommend the following three trainings::

1. Dumbbell rowing: Simulate the second half of the pull-up (the arm moves from a position perpendicular to the body to a position close to the body), mainly training the latissimus dorsi.

power. 2. Dumbbell arm pull-up: Simulate the first half of the pull-up (the arm moves from a fully extended position to a position perpendicular to the body).

3. Dumbbell hammer curl: The main function is to increase the biceps.

and brachialis muscles, both muscles are also used in pull-ups.

However, the above is only simulation training, and it does not completely replace pull-ups, and there is still a slight difference in the training parts of muscle strength.

Also, it's hard to find dumbbells that weigh the same as you, and even if you do, it's easy to get into trouble during practice.

After improving muscle strength through dumbbell training, the landlord still has to train through actual pull-ups.

It helps a lot, dumbbells are mainly about training the muscles in the arms. It is also helpful for future rolls. Look at you as a recruit.

Enhance arm strength: Pull-ups require both hands to hold the horizontal bar on the basis of a certain width distance, and the straightening of the muscle torso, which can exercise the shoulders, increase the width of the shoulders, and enhance the strength of the arms and waist.

Can help grow taller: When doing pull-ups, the body is naturally sagging, which can relax the muscles of the waist and back of the human body, and promote the slow growth of bones in the process of pulling against its own gravity. It has a certain help and effect on growing taller.

Effect: For people with abnormal weight, it can also be achieved through pull-up exercises, which can double the strength of the upper limbs and shoulder straps of the human body, consume calories and burn fat. However, for this way, it is also necessary to control the weight in time and follow up the implementation plan synchronously.

Correct posture for pull-ups.

With the palms of both hands facing forward, the hands should be held squarely apart, the distance between the two hands should be as wide as the shoulders, and when the feet are off the ground, the arms should hang down naturally, and the chin should be careful not to hang on the bar.

When pulling up, the contraction force of the latissimus dorsi muscle should pull the body up, pull the body as high as possible, and stand still for a second. Raise your chin above the bar surface. When getting off the bar, let the body gradually relax the latissimus dorsi, so that the body slowly descends, in a straight arm hanging posture, pay attention to keep the body straight, tuck the abdomen and raise the buttocks, and do not bend the knees.

When doing pull-ups, pay attention to your breathing, exhale and inhale evenly. The descent process should be slow and not too large.

Pull-ups are the best way to exercise your upper body, as they can give you an inverted triangle and are used by disciplined forces such as fire and police as part of their physical fitness tests.

Pull-ups are mainly divided into forehand and backhand, the forehand can better train the back muscles such as trapezius and latissimus dorsi, while the backhand is relatively easy because of the assistance of the biceps and pectoralis major muscles (because most people will have stronger biceps and pectoral muscles than the back muscles), but the training of the back muscles is not as effective as the forehand.

How do newbies get the first pull-up right?

Although pull-ups have many benefits, many people, especially novices, end up giving up practicing this movement because they can't even do it once. Here's a step-by-step exercise to help beginners get through the first forehand pull-up.

1.Vertical suspension.

Find a horizontal bar, jump up and grab the horizontal bar with your forehand, and lift your feet off the ground until you can't support it. This simple workout builds the grip of your hands and forearms, doing 4 sets of 4 reps of 15 to 20 seconds each. [Figure 1].

2.Body rowing.

Find a horizontal bar with a height about the waist, heel to the ground, raise the chest and abdomen, tighten the shoulder blades and pull up the upper body, do 4 sets at a time, each set of 10-15 reps. It is recommended that you practice the above two movements first, and when you are familiar with them, you can try the more advanced exercises below.

3.Bend your hands to hang.

Raise your chin to the horizontal bar and maintain this position until you can no longer support it. Do 4 sets of 4 reps for 10 to 15 seconds each.

4.Descent exercises.

The starting action is to hang with the hands bent, then slowly descend until you return to vertical hanging. The entire descent is steady, using the back muscles against gravity. Do 4 sets of 5-8 reps at a time.

As long as you follow the above exercises step by step, you will soon be able to complete your first pull-up!

What will it look like after a month if you do 10 pull-ups a day? You can't believe it after reading it.

I'm so hard, old iron, I've been under a lot of stress lately.

The classic action of exercising the latissimus dorsi can also exercise the arm muscles, depending on your specific movements.

The high pull-down and forehand pull-up mainly look at the development of the broad back, and the high pulldown is the most effective action to practice the wide back. If you don't have the conditions to get on the device, and the novice can't do a few, find someone to hold the leg to do the pull-up, or put a stool underneath, bend the leg, and gently put the foot on the stool to do the pull-up.

fitnessfaqs] tips to help improve the number of pull-ups.

Yes, in fact, if you exercise these sports regularly, you can also have more physical strength in pull-ups when the time comes, which will help you improve.

Yes, because dumbbells can also improve arm strength, which makes it easier to do pull-ups.

Yes, because this exercise can improve your back strength and make yourself more energetic when you do pull-ups.

It can be improved, because dumbbells are mainly used to train the strength of the arms, and we can do a lot of pull-ups when we have good arms.