Have you ever wondered whether you should choose a forehand or a backhand grip when exercising pull-ups? Today, Yu Gong will talk about the comparison of these two pull-up movements.
First of all, forehand pull-ups mainly focus on the back muscles, but also the arm muscles. Such as latissimus dorsi, teres major and minor, rhomboids, biceps, forearm muscles, etc.
This posture requires stronger grip strength and back strength, especially in wide-distance pulling, and is a test of the upper back, shoulder deltoid and forearm muscles, so it is relatively difficult.
The backhand pull-up pays more attention to the exercise of the brachii and biceps, and also stimulates the strength of the forearm and wrist. At the same time, it can also train the lower end of the back muscles, such as the erector spinae.
In terms of technique, the forehand pull-up focuses more on the contraction of the back and the sinking of the shoulder blades, while the backhand focuses more on the flexion and contraction of the wrist and the flexion and contraction of the arm.
For beginners, backhand pull-ups may be easier to get started with, able to exercise the basic flexion of the upper arm; But as strength increases, forehand pull-ups, especially at a variety of grip distances, can provide deeper stimulation of more muscle groups.
In short, the exercises for forehand and backhand pull-ups have their own characteristics. The backhand can be used as a basic training; The forehand can be used as an advanced reinforcement. Knowing how to compare forehand to backhand pull-ups, have you found a workout that works for you?