Pulling upwards has a significant exercise effect on the biceps, especially strengthening the long and short heads of the biceps. Pull up belongs to compound strength training, which mainly relies on the coordinated force of the latissimus dorsi and biceps brachii muscles to complete the movement. Among them, the stimulation of the biceps brachii muscle by the reverse grip pull up is more direct. During the standard pull up process, the biceps bears approximately 30% of the tensile load. When adopting a reverse grip posture, the participation of the biceps will further increase. This action can effectively increase the recruitment of muscle fibers and promote the thickening of myofibrils. Long term regular training can significantly increase the circumference of the biceps and synchronously enhance muscle endurance. During training, it is important to control the amplitude of body movements and maintain a constant speed to ensure sustained muscle tension.
The activation degree of the biceps brachii muscle is highest when the narrow distance reverse grip pull is upward. This variant shortens the distance between the arms, requiring the biceps to produce greater contraction force. Some trainers may experience compensatory force in the forearm, which can affect the effectiveness of the training. It is recommended to first undergo centrifugal contraction training to gradually establish neuromuscular control ability. Heavy individuals can use elastic bands to assist in completing standard movements.
Pulling upwards requires coordination with other isolated training to achieve comprehensive development of the biceps. Although it can effectively stimulate the muscle belly area, its activation of the brachioradialis and brachioradialis muscles is limited. Suggest arranging pull ups in the early stages of training and adding dumbbell bending exercises later on. The recommended training frequency is 2-3 times per week, with 3-4 groups per session and 8-12 sessions per group. Protein should be replenished promptly after training, and a 48 hour recovery time should be ensured.
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