Be kinder to your shoulders: Opposed-grip pull-ups

★ Posted on 12-16,2024

Be kinder to your shoulders: Opposed-grip pull-ups

Pull-ups are A great training move, its training benefits have been mentioned too many times! Whether you are an athlete or an ordinary fitness enthusiast, if you want to get a strong back and upper limb muscles, you cannot do without it!

There are many variations of pull-ups. Different grip distances, gripping methods, and different choices of equipment will give you a different experience!

Today I would like to recommend to you how to perform pull-ups with an opposite grip!

Benefits of a neutral grip

Use a neutral grip, Grasp the handle with your wrists in a neutral position (opposite Neutral Grip). This will make your shoulder straps more stable. Compared with the traditional bar pull-up, it can reduce a lot of pressure on the shoulders. This is for some common people. It is especially important for athletes who use the shoulder muscles to train while reducing the risk of shoulder joint injuries.

When you perform pull-ups with a bar, hold it with your palms facing forward or with your palms facing you. Your wrist will naturally want to rotate. If your wrist cannot rotate naturally, stress will be transferred to your elbow and shoulder, and the stress will accumulate, causing pain and inflammation.

The neutral grip pull-up: the wrist joint is in a neutral position, no need to overdo itActivities

If your shoulders feel discomfort during pull-up training, it is recommended that you try the opposite grip method! You will love it!

Action Demonstration

Basic training techniques and traditional pull-ups Same as upwards, choose opposite handles, the grip distance is shoulder width, raise your head, and hang naturally!

Activate your back muscles, sink your shoulder blades, and use your elbows to pull up your body until your upper arms are completely close to your torso for a second, then slowly lower back to the starting position!

Training tips:

1. Keep your chest and head raised during the movement, tighten your abdominal muscles, and maintain a stable and neutral trunk!

2. Do your best and don’t sacrifice the quality of your movements just to do more reps!

3. You can also choose to perform high pull-downs with opposite grips!

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