Narrow GripBarbellUpright Pull-Up
Target exercise area: Anterior deltoid muscle. Assisting the shoulder trapezius
Note: The wide-grip upright pull-up and the upright pull-up with a cable mainly exercise the front and middle deltoid muscles.
Action essentials:
1. Choose a narrow grip (the distance between the hands is 10-20 cm) or a shoulder-width grip.
2. Bend your knees slightly and lean your upper body forward 5-10 degrees.
3. Keep the barbell close to your body during the entire training process - it can even touch your T-shirt
4. Pull the barbell up to the collarbone, raising the elbows as high as possible .
5. Inhale when you pull up, and exhale when the weight falls.
6. Don't relax and sag your shoulders when the weight falls - extend your elbows to 170-175 degrees.
7. Use 30-40% of the strength of the abdominal muscles to tighten the abdomen in advance
Notes:
1. The key is Use the strength of the shoulder girdle muscles to drive your arms upward, and at the same time, the upper body must not swing back and forth.
2. During the entire process, always use the strength of the shoulder muscles
3. When pulling, the elbows should be as high as possible
4. Do not use the upper body to swing back and forth, etc. Help.
Instructional video