How to build muscle biceps on pull up bar‏?

Pull-ups on the bar can be safely attributed to the basic exercises, because today they are available for everyone and at once involve a whole range of muscles: latissimus dorsi, a trapezoid, rhomboids and deltoids, biceps and triceps of the shoulder, big chest, serratus anterior, and abdominal muscles. If you wish to pump up every muscle group, you can do it.

The whole point is that the training in the yard must be approached with all seriousness. That`s mean you must do not catch up just a few times and wrung out on the parallel bars a couple times. You need to follow approaches, repetitions, exercises on the different muscle groups, the intervals of rest, the rules of supply and more, only all these things will give you the good result.

The exercises for building muscle biceps on pull up bar

Starting position for all exercises – to hanging while caved in the back. Feet are bent at the knees and crossed. The most efficient to pump the biceps on the bar is doing by the narrow and medium girth. Let`s consider each of the methods.

1. Pull-up by the narrow reverse grip.

Objective: to develop the biceps.

Technique:

Pulling up by the narrow reverse grip increases your biceps. It is necessary to take the crossbar by the reverse grip, but possibly connected by an edge of palms together. Hanging on the straight arms, arch your back, it is desirable to look at your arms. Shoulders should be lowered and laid back. When you`re  tightening, it`s needed to bring together the shoulder blades. Reaching the top, try to sag harder in the back and deal with the crossbar by lower chest muscles, while chest muscles are touching the crossbar, this exercise will be more effective.

2. Pull-ups by the average reverse grip.

Objective: to develop the biceps and the latissimus.

Technique:

This is an excellent exercise for the biceps. The pull-ups by the average reverse grip are aimed to the development of the biceps. Grasp the bar by the reverse grip, arms must be at the shoulder width apart. Tighten up to the middle. On the exhale touch the crossbar by the breast and return to the starting position. If you are just starting to work out on the bar, then you could not touch the bar by the chest, in this case, you need to work on the maximum, trying to throw as high as possible your chin on the crossbar.

Recommendations for practicing the exercises

Many people think that exercises on the horizontal bar are not effective, but from the trainers experience I want to say that the one, who approach to the training with  responsible and compliance with all rules of the implementation, he will have not a bad result very soon.

Consider the rules of practicing the exercises:

1. Tighten the body muscle strength, without inertia;

2. Do not shake your body;

3. Climb without jerk, lowered smoothly without throwing the body down;

4. Correct breathing: on the force – exhale, on the relax – inxhale (in any case, do not hold your breath);

5. Be sure to do warm-up before training.

6. You must have regular trainings (2-3 times per week), alternating with rest. Rest is the foundation of recovery, recovery is the growth of your muscles.

7. The optimum number of the repetitions and approaches (sets). The number of the repetitions and approaches you set for yourself individually, depending on your abilities. To grow the muscles, you need to do 3-4 sets, each with 8-12 repetitions. This does not mean that you have to begin training the biceps on the wear immediately: first do as much reps as you can, and then increase their number.

8. Make the rest between sets, it is recommended to have a rest for 1.5-2 minutes.

With proper execution of these exercises your muscles will adapt to stress and with some period of time catabolic processes will stop in your organism (growth and development of muscle fibers). If your weight isn`t enough for you, you need to use the weights. An example of the simple complication that everyone has at home is  portfolio with the weight.