Wide-Grip Rear Pull-Up

Dominada Posterior Agarre Ancho

intermediatepull-up barVertical Pullcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

latsbicepsmiddle backshoulders

Grab the pull-up bar with the palms facing forward using a wide grip.
As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
Repeat this motion for the prescribed amount of repetitions.

Agarra la barra de dominadas con las palmas al frente y agarre ancho.
Con los brazos extendidos, lleva el torso y la cabeza hacia adelante de modo que haya una línea imaginaria desde la barra hasta la parte posterior del cuello. Esta es tu posición inicial.
Tira del torso hasta que la barra esté cerca de la nuca. Baja los hombros y brazos superiores hacia atrás mientras inclinas ligeramente la cabeza. Exhala. Aprieta la espalda en la contracción completa. Solo los brazos se mueven.
Tras un segundo, inhala y baja lentamente hasta la extensión completa.
Repite las repeticiones indicadas.