Lifting on the fixed bar, or pull-up , is certainly one of the most demanding body weight exercises. This is a move taken very seriously by fitness enthusiasts, in their demand for better fitness and greater gains in muscle mass – and for good reason!
The resistance levels required by the simple elevation and the total involvement of the upper body make this exercise a primary option for the development of the type of strength in “pulling” movements that is typical of a great athlete. However, we must not forget that there are other ways to work on our “pulling” strength.
It is important that you vary the withdrawals you make, so that your progress does not stall. Performing the same exercises every day will, over time, result in reduced returns, in addition to, frankly speaking, boredom.
Here are some moves to refresh the routine and revitalize your training.
How to Perform the Lift on the Fixed Bar ( Pull-Up )
The simplest movements are often the best.
- Grab a sturdy bar above your head, with your palms facing forward.
- Take hold of your hands, with your arms outstretched and your feet above the ground.
- Using your back and biceps, pull your body up until your chin is above your hands.
- Lower yourself in a controlled motion to complete the repetition.
Alternatives
Bent-Over Barbell Row
How to run:
- Stand by a weighted bar, with your feet shoulder-width apart and your knees slightly bent.
- Bend from your hips to keep your body bent over the bar – make sure you keep your back straight throughout the movement.
- Grab the bar with your hands shoulder-width apart and with a pronounced grip. This will be the starting position.
- Put your feet firmly on the floor to keep yourself steady, press your shoulder blades together and pull your chest out as you pull the bar towards your hips.
- Lower the bar in a controlled manner to complete the repetition – but don’t let it touch the floor until the series is finished.
Recommended series and repetitions:
3 – 4 sets of 6 – 8 repetitions
Vertical Handle ( Lat Pulldowns )
How to run:
- Sit on the machine and hold the bar with a wide handle.
- Keeps the torso active and squeezes the shoulder blades against each other.
- Use the back and biceps to pull the bar down towards the top of your chest, and contract hard on the bottom of the movement.
- Go back with the bar above to complete the repetition.
- Maintains tension throughout the movement to get more muscle work.
Recommended series and repetitions:
3 sets of 10 – 12 repetitions
Pullover With Dumbbell
How to run:
- Lie down with your back flat on a horizontal bench and use both hands to hold a single dumbbell directly above your chest, with your arms stretched out.
- Take a deep breath and – always keeping your arms straight – carries your weight from chest level to behind your head.
- The arms should be straight and parallel to the floor. Return the arms to the starting position.
Recommended series and repetitions:
4 sets of 8 reps is a good starting point – 6 sets of 10, if you are using lighter weights.
One Arm Dumbbell Row One Arm Dumbbell Row
How to run:
- Stand upright next to a dumbbell, with your feet shoulder-width apart and your knees bent.
- Bend from your hips to keep your body bent over the dumbbell, keeping your back straight.
- Put your arm at rest on a bench or other fixed object to help keep your body stable.
- With your other arm, grab the dumbbell and pull it towards your hip.
- Contract hard on top of the movement, and slowly lower the weight back to the starting position.
- Do not let the weight touch the floor until you have completed the series.
Recommended series and repetitions:
4 sets of 8 repetitions for each arm
Seated Cable Row ( Seated Cable Row )
How to run:
- Sit on the rowing machine and grab the handles. Keep your knees slightly bent but fixed, retract your shoulder blades and pull your chest out.
- Mobilizing the back and the core , pull the handles towards the torso, contracting the biceps and the back with force at the top of the movement.
- Go back with the handles to the machine to complete a repetition.
- Make sure you keep your back vertical and straight – don’t lean back or forward. This would cause lower back strain and unnecessary tension, causing the risk of injury.
Recommended series and repetitions:
3 sets of 10 – 12 repetitions
Final Message
Your back training doesn’t have to be about pull-up . There are many ways to perform the same type of movement and work the same muscles. With a combination of compound exercises, dumbbells and machines at your disposal, you can have an absolute level of control over the intensity and number of repetitions of your exercises. Find out which combinations work best for you and accelerate your progress.