People who want to gain muscle mass (especially to swap hands) should remember the importance of basic exercises. One of the most accessible among them is pulling on the crossbar. Due to the ability to position your hands in different ways, you can concentrate the greatest load on specific muscles. In particular, for a general strengthening of the biceps and increasing their volume, pull-ups are used with a back grip. But only for the correct concentration of the load on the biceps need to know the necessary technique of implementation.
Lifting by reverse grip is performed as follows. Initially, you need to pick the right grab bar that can be narrow, medium and wide in width. Each species has its own peculiarities of concentrating the load on a particular head of the biceps. Tightening with a narrow back grip allows you to load the inner part of the bicep. Mostly, the external head is pumped predominantly. Intermediate, that is, the average grip allows you to evenly pierce the entire bicep - it is recommended to use it for beginners. After picking up the grip, it is necessary to pull the body to the crossbar, so that the upper part of the chest rises to its level. At the time of the active action of the pull-up, one must breathe in. At the top of the exercise, a short pause is made, after which the arms are extended. The passive part of the movement, that is, the extension of the arms should be slow and concentrated, accompanied by an exhalation. Pull-ups with a back grip must contain a certain number of times in the approach. As a rule, this is not less than 8 and not more than 20, depending on the orientation of the training. If this result is given easily, you can apply weighting agents for the body. In their quality can be used as a belt with suspended weight, and special weighted vests (including bulletproof vests), and as an alternative - a backpack stuffed with pancakes, bricks or something else heavy. Suspended weight is regulated from the same calculation, that is, it is possible to tighten 8-20 times.
Despite the fact that pulling back grip is designed to pierce the biceps, and also to a large extent, the lower part of the "wings" (the widest muscles), a number of other muscles are loaded during its execution. Consequently, this allows you to pump (albeit to a lesser extent) all the muscles involved in pulling. Among them, one can distinguish many of the shoulder girdle, to some extent - thoracic and deltoid. In addition, pulling back grip has a big effect due to the fact that when they are performed, both elbows and shoulder joints move. This cardinally distinguishes this exercise from pumping the biceps with dumbbells and a bar, where movements occur only in the elbow joint, and thus the volume of the muscle is less involved. After mastering the pulling back middle grip you can learn and the specifics of doing this exercise with a narrow and wide grip. This will help to specifically target specific parts of the bicep. For greater efficiency, it is recommended to perform this exercise on the crossbeams with different forms of bending. And for beginners who can not master this exercise, an alternative can serve as a block simulator for pulling down, allowing you to adjust the load without distorting the technique.
Thus, it can be concluded that pull-ups with a narrow grip are the most effective for pumping biceps, and their implementation should be done systematically and included in their overall training program. This applies to both beginners and experienced athletes.