Over hand pull up
The pull up mainly recruit's the large latissimus dorsi muscle, commonly referred to as "lats", due to the adduction of the shoulder. Other upper back and arm flexor muscles are recruited during the over hand pull up, such as the trapezius and rhomboids.
With beginners being able to perform this exercise on a counter weight machine, and advanced trainers being able to perform the exercise with resistance added to a chain around the hip, it truly is a great and universal upper back builder. A beginner can use a machine which allows the trainer to kneel on a pad during the pull up, which reduces the resistance as it aids them upwards, great for building up strength in an exercise Joe Public is not usually naturally strong in. Another method for improving strength is "negatives". This is done by only performing the down phrase of the exercise in a slow and controlled manner.
Performing over hand pull ups
When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.
- If needed, find a suitable platform to stand on so that you can reach the bar.
- Grasp the bar with an overhand shoulder width grip.
- Hang free from the bar, arms fully extended.
- Bend knees if there is not enough clearance.
- Pull body up, so that neck reaches the bar level.
- After peak contraction, slowly control body back to beginning position, so arms are full extended.
- Repeat for desired number of repetitions.
Over hand pull ups courtesy of Fitness Uncovered - Bodybuilding & Fitness
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