PULLUPS
UPPER • 1m 0s
The Pullup is the ultimate upper body exercise. It’s also the hardest for a few reasons. One, it involves all of your bodyweight. Two, your arms are overhead. This extreme joint angle challenges your mobility & stability to the max. Plus it creates a natural blood-flow restriction effect since oxygenated blood has to travel upwards against gravity. But the bodybuilding benefits are off the charts.
There are 3 primary ways to help you build up to perfect pullups. One, use band-assistance which helps you the most out of the bottom position. Two, use self-assistance from your lower body. Three, do eccentric-only reps where you cheat up and then lower slowly for 3-5 seconds. I recommend mixing between all 3 for best results.
In terms of grip, you’re strongest with an underhand grip due to maximum biceps contribution. The hammer-grip puts your joints in a very safe neutral position and stresses the brachialis muscle more which is sandwiched between the biceps and triceps. The overhand grip is super challenging because it requires the most mobility & stability to pull off. I love doing self-assisted pullups for 2-3 minute sets to maximize the mind-muscle connection. The pump is precious. Mix your grip for best results.
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PRESSES
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BICEPS CURLS
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