Horizontal pull-ups. Horizontal pull-ups on a low bar

Almost all athletes pay great attention shoulder area, therefore, for any workouts, exercises with loads on it are only welcome. One of the most effective and commonly used options are Australian, or horizontal pull-ups, and they can be performed both in the gym and at home, the main thing is to find a suitable, low-set crossbar. Let's learn more about this exercise and learn the technique for performing it.

What muscles work

Before moving on to execution australian pull-ups on a low bar, make sure they help you achieve your goal.

First of all, you should pay attention to the list of muscles that will definitely be involved in the training process:

latissimus back (by by and large, they are responsible for the attractive appearance shoulder area and back);
abdominal (press);
two-headed;
muscle lumbar(extensor muscles);
diamond-shaped;
posterior deltoid;
chest;
trapezoidal;
large round;
biceps.

By doing Australian pull-ups, you will not only increase your back muscles, but you will also tidy up other parts of your core, making them fit and attractive.

Did you know? The last known record for the number of pull-ups, which was noted in the Guinness Book of Records, belongs to Nikolai Kaklimov. In 2016, he pulled himself up 844 times (it took him 1 hour). According to some reports, his record was broken by the previous record holder Stephen Highland, but this is rarely mentioned.

Benefits and contraindications

Given the multifunctionality of Australian pull-ups, it's not hard to see their benefits for the human body. It is expressed in:

good study of the rear back muscles and anterior chest;
tightening the muscles of the upper and middle parts of the trunk, which contributes to effective preparation for more serious sports loads(for example, to the classic hanging on the bar);
sequential load on different groups muscles (in a set of exercises), which allows individual muscles to rest in turn, making the training even more effective;
ease of implementation (allows you to use the exercise even for novice athletes), without serious sports training.

Doing Australian pull-ups regularly will not only help keep your body in good shape, but will also contribute to greater efficiency other exercises, of course, if the person has no direct contraindications to their implementation. Harm from horizontal pull-ups is possible only if you have the following problems:

injuries to the shoulder and elbow joints;
the presence in the past of injuries of the lumbar spine (with minor injuries, the Australian pull-ups should be performed only in a linear position);
diseases internal organs, with a pronounced pain syndrome.

Important! Even if the present pain is not associated with joints or muscles, you should not overload your body, because even light pull-ups or push-ups can worsen the general condition.

How to do

To achieve the maximum effective result from training, it is important to correctly perform all the exercises provided for in the program. In the case of Australian pull-ups, a lot in this matter depends on the specific version and arrangement of the crossbar itself, so we suggest that you look into this issue more carefully.

Grip options and bar height

Australian pull-ups can be performed in a wide variety of styles, with an emphasis on different muscle areas, and the following are generally considered the most popular options:

Important!In most cases, it is best to avoid sharp turns of the trunk, which will ensure the "cleanliness" of the pull-ups.

Execution technique

The classic performance of Australian pull-ups requires the athlete to perform several sequential actions:

Having chosen a crossbar with a height of no more than 90 cm, we install it on the supports so that it is not higher or lower than the belt line.
Sitting a little under it, grab the bar, while placing our arms slightly wider than the shoulder line, bring our legs forward and rest on the floor (the crossbar is obtained approximately at the level of the middle of the chest) - this is the starting position.
We fully align our arms so that the position of the body becomes as linear as possible.
While inhaling, we pull the torso to the bar, while lowering the elbows and bringing the chest to the bar (the shoulder blades are brought together).
We linger in this position for a few seconds.
On exhalation, we gradually return to the starting position and repeat the exercise again.

Video: Australian pull-ups: execution technique Once you have mastered the basic implementation, you can move on to more complex techniques Australian pull-ups, with a change in the fulcrum, body position and height of the crossbar, each time adjusting the angle of your body to them (if possible, you should get work with almost 100% of your own body weight).

Important! All movements should be smooth and performed at the same pace, without jerking.

How to complicate

Over time, such pull-ups can seem like a very easy task, so already experienced athletes in every way try to complicate them in order to pump up their muscles even more. This can be done in different ways:

choose a low crossbar for training (it is advisable to lower its height gradually so as not to end up horizontally on the floor in the lowest phase of the exercise);
put a high support under your feet: the higher the surface for an emphasis, the harder it is to pull your chest to the bar;
pull up on only one hand, taking the other behind the back or placing it on its side;
lean on only one leg, putting the other on the supporting one.

In addition, in the process of performing exercises, even a beginner athlete can notice the "heaviest" angle of inclination of the body, and if on initial stages they try to avoid using Australian pull-ups, then in the future just such an "uncomfortable" position will help to pump up even more.

Secrets and subtleties

Australian pull-ups only at first glance seem very simple exercise, and without knowing the intricacies of their implementation, it will be very difficult to achieve the set goals. Among the main secrets of success in this case, the following are distinguished:

the trunk and legs should be placed at right angles (no deflection of the body and additional load not allowed on the back);
all actions are performed smoothly and gently, without sudden jerks (an uncomfortable position of the body or its sudden changes can lead to pinching of the nerves or sprains);
for a more complete effect on the latissimus dorsi muscles, it is necessary to monitor the position of the shoulder blades: they should not change it in the process of pulling up;
maximizing the back can only be achieved by touching the bar with the thoracic region (touching with the stomach or neck will not allow you to get the desired result).

Did you know? Not only people can pull themselves up on the bar, but also some animals. At home, in this regard, hamsters will be very interesting, and in order to stimulate rodents to such an activity, it is enough to hang some delicacy at a certain height from the "horizontal bar".

Correct execution Australian pull-ups guarantees not only an increase muscle mass, but also health promotion, increasing the overall tone of the body. For this reason alone, it is worthwhile to carefully understand the exercise technique and regularly perform it, including in general program workouts.

Video: Australian pull-ups

Australian pull-ups (also called horizontal pull-ups) are performed on a bar located at waist level. In this case, the body is located at an angle of 30-50 degrees to the floor.

Exercise loads the biceps, allows you to strengthen upper part back, pump up the latissimus muscles and traps.

Muscles that work: biceps, latissimus dorsi, posterior deltas, trapezius muscles.

Difficulty: easy.

Who is it for?

The technique of performing horizontal pull-ups is not difficult, it does not cause difficulties even for beginners. This exercise is ideal for women who lack the strength to pull up on the bar in an upright position. Men also practice such pull-ups - mainly in order to pump up a powerful back. They are great for finishing your biceps and lats at the end of your workout.

Horizontal pull-ups are used by fighters and boxers in their workouts. This exercise helps them improve their results.

Technique

keep the line of the body without letting the pelvis sag

The technique of performing the exercise is similar to the technique of classical pull-ups, only the location of the crossbar and the position of the body differ:

grasp the crossbar with your hands, hanging on straight arms and resting your heels on the floor, your legs and body at the same time form a straight line;
as you exhale, bend your elbows, pulling your shoulders to the bar;
while inhaling, gently lower yourself to the starting position.

In the gym, it is convenient to perform the exercise on the Smith machine, placing the bar at the desired height.

For your workouts to be more effective, combine horizontal pull-ups in supersets with push-ups or regular pull-ups.

Errors

Common mistakes include:

deflection of the body: during the exercise, the body, like the legs, should be straight;
jerking: in order to work out the muscles well, do the ups and downs of the body smoothly;
spreading the shoulder blades to the sides: in order to load the lats, the shoulder blades must be kept together during the exercise;
touch at the level of the neck or abdomen: the back will grow in the event that the chest is pulled up to the bar.

Australian pull-up options

Grip options

Try different grips:

back: maximum load for the biceps, the latissimus muscles are also involved;
straight: Loads the biceps and upper lats;
straight wide: primarily loads the lats, also works well on the trapezius.

each grip affects the muscles of the back in its own way, forcing different parts of it to be included in the work

If you want to maximize the load on your biceps, choose a narrow reverse grip... If the main objective workouts - working out the broadest muscles, a straight line will suit you wide grip.

Crossbar height

Experiment with the height of the bar: the lower it is placed, the more load you will receive.... Gradually lower the bar so that the body is close to the horizontal during the exercise. In this case, you will pump your lats as much as possible.

One-arm horizontal pull-ups

A difficult exercise option, it is suitable for you if you want to get the most out of it. To further increase the difficulty level, lean on only one leg.

Advantages and Disadvantages of Exercise

Pros of horizontal pull-ups:

the exercise perfectly loads the lats, with the help of it you can pump up a powerful back;
performing Australian pull-ups is not difficult even for beginners;
the exercise is suitable for beginners in order to prepare the muscles for the classic pull-ups.

There is only one drawback to this exercise - not every home has a crossbar located at waist level. To get out of the situation, place her on two chairs.

Select the appropriate Australian pull-up option to focus on the muscles you want to load and do the exercise regularly... In this case, the result will not be long in coming.

Keep your body straight and keep your back straight.
Grasp the bar with a grip slightly wider than shoulder width apart.
Place your feet on the bench.
Pull up, almost touching your chest to the bar.
At the highest point of the lift, the lats are brought together.
Lower yourself down with your arms outstretched so that you feel a slight stretch in your back.

Horizontal pull-ups: muscles worked

Broadest back
Big round
Diamond-shaped
Posterior deltoid
Subspinal
Biceps shoulder (biceps)
Trapezoidal
Spine straightener

Horizontal pull-ups: description of the exercise

Pull-ups are indispensable for working out your back muscles. Different kinds This exercise allows you to load different areas of the back. For example, the horizontal pull-ups in the Smith machine will help pump up the muscles that are involved in the formation correct posture... The technique for performing this exercise is shown in the video.

The described pull-ups using the Smith machine not only build mass and increase the strength of the back muscles, but also expand it. In addition, when performing this exercise, the tension of the back muscles is felt much better.

When doing horizontal pull-ups, a wide grip allows you to load the muscles of the upper back and promotes its expansion. A narrow back grip will help pump the lower lats.

To complicate the task, you can use a weight by placing it on the hips. When performing pull-ups, the feet are recommended to be carried out behind the bench, leaning on it with the calves. Otherwise, it is tempting to push yourself up with the strength of the legs. If you are using horizontal pull-ups to expand the bone structure of your back, the multistage drop set method is recommended.

The exercise	Projectile	Muscle group	Muscles worked	Popularity	Rating
Pull-ups (narrow back grip)	Use of body weight	Back	Broadest back	182590	798
Pull-ups (wide grip)	Use of body weight	Back	Broadest back	129099	393
Pull-ups	Use of body weight	Back	Broadest back	112892	315

Types of horizontal pull-ups

Horizontal pull-ups

The CrossFit pull-up is a very popular exercise because it can be done wherever there is a bar. It works great on many muscle groups... In CrossFit, the functionality of the whole body is important, which is why this type of exercise has gained popularity among athletes.

Horizontal pull-ups - an exercise performed on rings, uneven bars, a bar, or any stable object that can support the weight of the body in a horizontal position.

When performing pull-ups, the broadest, large, round, rhomboid, biceps, trapezius muscles are involved. Performing horizontal pull-ups correctly will help to evenly load all areas of your back.

Technique: horizontal pull-ups

Select an item above your hips.
Get down to the floor.
Grab the object with your fists towards you. Place your feet on the floor.
Pull yourself up by lifting your back off the floor and slightly bending your elbows.
Keep your body straight.
Pull your body up until your chest touches the edge of the object.
Stay in this position.
Straighten your arms and return to the starting position.
Repeat several times.

Horizontal pull-ups require more strength than vertical ones. This is a transitional exercise before full pull-ups. It strengthens the shoulder and elbow joints.

If you perform horizontal pull-ups in a gym, then the execution technology remains. The main requirement is an even body and pulling the body up until the chest touches the crossbar.

To make your first attempts at a horizontal pull-up easier, find an item higher.
If you get 30 or more repetitions, you can move on to the subject at the level of the hips.
In the first week of training, do horizontal pull-ups 5 times, in the second - 6, in the third - 10, etc.

If you have passed the level of basic training and the muscles are used to stress, you can proceed to more complex complexes - pull-ups with swinging.

Having a clear idea of the result, and having familiarized yourself with the methodology, you can independently develop a training system with maximum efficiency and minimum use of equipment. Perform horizontal pull-ups at the very beginning of your workout, because they will help warm up all joints and are not traumatic for the athlete.

The low bar hang-up can be used as independent exercise, or as an eyeliner to more complex traditional pull-ups. It prepares muscles, ligaments and joints for increased stress and is suitable for beginners. Experienced athletes can use this exercise for finishing the back and biceps muscles after the main workout. Let's consider horizontal pull-ups in more detail.

Working muscles

Performing horizontal, or as they are also called Australian pull-ups, you develop all the same muscles as with regular pull-ups. Collectively, these are the back (lats) and biceps. The emphasis of the load may shift depending on which grip you use and how wide your arms are.

The wider the stance of the arms, the stronger the back works and the smaller the biceps. The narrower, the, respectively, the biceps are loaded more. The medium grip uses the arms and back evenly.
When using the direct grip (grip from above), the back works to a greater extent, and when using the reverse grip (from below), the biceps take on the load.

If you want to work your lats or wings, pull up with a wide, straight grip. If your goal is to develop biceps, place your arms narrowly and turn your palms up, that is, use a reverse grip. Each athlete chooses a specific grip width for himself, so that it is convenient to perform the exercise.

Crossbar height

If you train horizontal pull-ups for yourself, and do not pass, say, the TRP standards, then the height of the crossbar is not fixed.

Having taken the hanging position while lying (on straight arms), you should not touch the ground with your shoulder blades. This is especially true for tall athletes. The higher the bar, the easier it will be to perform the exercise, since most of the body weight will go to your feet.

Accordingly, if you want a more difficult task, choose such a horizontal bar, hanging on which you will practically touch the ground. The main thing is that at least 10 cm remains between your back and the surface. If you are a beginner, it is better to prefer a horizontal bar higher. This will allow you to get used to the movement, practice your technique, and strengthen your muscles.

When passing the TRP standards, the height of the crossbar is 0.9 m for 1-3 steps and 1.1 m for 6-9 steps.

V gym the exercise is convenient to do in a Smith machine. Squats are the most common use in this machine, but they are great for many exercises. The height of the bar (neck) in the Smith machine is easily adjustable.

Execution technique

So, look for a horizontal bar or crossbar of the desired height. If you are doing an exercise in the Smith machine, place the bar at the desired level.

Get close to the bar, grab it with your hands and squat until your chin is on top of it. Step with your feet forward until your body straightens into a string, there should be no deflections in the body - an absolutely straight line. Extend your arms and assume a hanging position while lying down. Your feet should be stable and not slip.

As you exhale, rise from starting position by bending the arms. At the top, your chest practically touches the horizontal bar, and your chin rises above the bar. The body remains straight throughout the entire movement.
As you inhale, straighten your arms and lower yourself to the lowest point in a controlled manner. Repeat the exercise.

Horizontal pull-ups should be performed 10-12 times per set. The number of approaches is from three. Do the exercise slowly and under control, avoiding jerks and "throwing" the body down.

By gradually training the muscles of the arms and back, you can move on to a more difficult option - the classic pull-ups. Horizontal or Australian pull-ups on a horizontal bar or in the Smith machine will be a good base - they will strengthen the ligaments and prepare the muscles.

Additionally, you can use exercises such as t-bar deadlift, and linkage to develop your back muscles. For biceps, or Scott's bench curls are fine.

Good luck and productive training!