Weighted Pullups 🏋️♂️
Pullups are by far the best upper body exercise you can do for your back. It incorporates lots of muscles in the upper body but primarily focuses on your lats and Upper back. Secondary muscles that are used to assist in the lift are biceps. This exercise is honestly the real test of upper body strength 💪
If you guys can do 10 pullups comfortably for several sets, then I'd reccomend to start adding weight in order to challenge yourself. Remember, a muscle doesn't grow when it has adapted but rather grows with a new stimulus and something it's not used to. Since it is a compound movement (using more than one muscle), I'd suggest starting your back workouts with this movement as you are fresh and will have more energy. .
How to perform: Start off by finding a bar to hang on and retract your shoulder blades down and back as this shifts more emphasis onto the targeted muscle, being the lats. Next, make sure you guys go all the way down to feel that stretch and then all the way up. Do not pull with your arms because this shifts the emphasis onto your biceps and the goal here is to target the lats ❌ This is usually the case when you find your arms in front of you while performing the movement and when the shoulder blades arent retracted. Try controlling the reps as you come down to make it more challenging and these can be done in the 8-12 rep range. .
Tips: For those of you having a hard time performing pullups for the first time, I suggest you guys start off with a pullup assisted machine if you have it at your gyms or even lat pulldowns. This trains your body to know the correct muscles that should be used during pullups and you're able to build a better mind muscle connection in your back. So instead of avoiding the movement completely because it's too hard, find an alternative like the ones listed above and work towards that goal of doing multiple pullups. Patience is key guys and results dont happen overnight so just trust the process and watch yourself grow 💯
Dont forget to try the workout out for yourself, and share it with your friends
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#techniquetuesday #beastmode 🎥: @nasairew