How to Bulk Up

Step 6 Body Weight - Overgrip Pull Ups

For this exercise, grip the bar about shoulder width (or slightly more, depending on where you feel most comfortable), and pull through the upper latissimus dorsi (back) and biceps in a controlled motion until your chin is level with or slightly above the bar. Then lower yourself down again slowly.

This is a very good exercise for the latissimus dorsi (or back muscles), biceps and forearms. Different grip positions work different parts on the back. This exercise at the (wide) grip I use focuses on the upper back.

Note: "Kipping" or kicking up your legs to help thrust you up is not advisable (at this stage, at least) because it makes the exercise less concentrated to the latissimus dorsi. A more advisable solution if you have trouble completing repetitions is to have a spotter (someone helping you) hold your feet (with your knees bent 90 degrees). This way, you keep the focus on your back but can keep your form through the desired number of reps (remember, form is more important than number of reps or amount of weight!)

Comments

[AustralLord]

It also works your pecs, back of shoulders, and the muscles in between your shoulder blades (rhombi I think); and like pushups, you can variate the grip width for different targeting (close grip for for pecs and wider for "rhombi" an shoulders)