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How to Perform Pull Ups More Easily With Resistance Bands?

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Resistance bands are considered as one of the most popular as well as effective fitness equipment these days. We can perform a wide range of work outs including pull ups with these bands effectively. Find out below which muscles are targeted and the types of pull ups that can be practiced with these exercise tubes:

Which muscles are involved in the exercise?

Performing pull ups with exercise bands is an excellent way to tone the upper part of our body. These sets of exercise target several groups of muscles and help them strengthen considerably. Usually, the muscles which are targeted in this program are Latissimus Dorsi, Teres (Major and Minor), Trapezius (Lower and Middle), Pectoralis Minor, Synergists, Posterior Deltoid, Brachialis, Infraspinatu, Brachioradialis, Rhomboids, Biceps Brachii, and Levator Scapulae. Pull ups also offer dynamic stabilization by targeting our core posture muscles. Triceps (Long Head) work as the dynamic stabilizers during the entire process.

What are the different types of pull ups?

Pull ups can be categorized into 5 different sets depending upon the types of grip. Before performing the exercises at your home with the help of elastic bands, you must know about its variations. Here are brief information regarding various types of pull ups and the ways of performing them with the help of elastic bands:

Wide pronated grip: This work out is intended for people who want to focus on their wide back muscles. If you want to carry it out by using your resistance bands, then you have to put it either underneath your knee or below your feet.

Wide behind neck pronated grip: It is one of the most complicated pull up exercises that deals with back loading. During the procedure of practicing, exercisers need to place the elastic band either on left or right ankle and focus on central point of the trapezoidal muscles.

Shoulder width pronated grip: Like wide pronated pull up, in this exercise too the resistance tubes are put under the feet or knee. Typically, the internal parts of the wide back muscles and rhomboids are targeted with this particular exercise.

With a narrow supinated: If you want to strengthen the inner segments of your biceps as well as broad back muscles, then it is the best pull up exercise for you. In this work out procedure, you need to keep the band under your knee. You can also place it below one of your feet.

With a neutral grip: This work out focuses on the overall structure of the broad back muscles and biceps. While performing it with your elastic band, you have a wide range of choices for deciding its position. You can put your band underneath your knee, between the upper parts of your two legs, or below one of your feet.

Related Links:
Band Assisted Pull Up
Resistance Band Training


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