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Pullups behind Neck - Back Exercise
The pullup behind the neck
is a back exercise that works out the lats,
the upper back muscles and the biceps.
This exercise can be done without weight training equipment, for example
on a tree or a soccer goal.
Pullups behind the neck are harder than pullups to the chest and chinups.
If you cannot even do 4 repetitions, I suggest you do wide grip pulldowns behind the neck instead.
Find more back exercises at weight training main.
Technical description: Pullups behind Neck - Back Exercise
- Grab the bar with your hands a bit less than 2 shoulder widths apart.
Keep your entire body straight and extend your knees.
This avoids that you can create momentum by swinging your legs.
Also contract your abs slightly. ( don't hollow your back )
Start with your arms almost extended. Don't let the weight harm your elbows.
- Pull yourself up in front of the bar and exhale.
Let the upper back or the neck touch the bar.
Don't swing your legs or hollow your back.
- Move back down slowly and inhale at the same time.
Move down to where your arms are almost extended. ( see beginning )
It's important that you move down even slower than you moved up,
If you let yourself fall, you can injure your elbows.
Trainer advice: Pullups behind Neck - Back Exercise
Related Instructions: Pullups behind Neck - Back Exercise
Videos: Pullups behind Neck - Back Exercise
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