Pull-ups are an essential bodyweight exercise for the upper body in which you pull yourself up in the vertical axis to the pull-up bar. It mainly trains the latissimus. The Gravitron device uses a counterweight to help you perform the pull-ups. It is suitable for beginners who find it difficult to perform pull-ups at first. When performing pull-ups with the neutral grip, you activate the brachioradialis (forearm muscle) more.
Exercise
Pull-ups
In neutral grip
Type: Bilateral
Rest: 150s
Equipment: Gravitron
Tutorial
1
Stand or kneel on the platform of the Gravitron device and grasp the bar in a neutral grip (palms facing inwards) slightly wider than shoulder width.
2
Hang from the bar and let yourself hang down completely so that your shoulders are pulled up slightly and your back is stretched.
3
Pull yourself up forcefully until your nose is above the pull-up bar and your arms are fully bent. Your elbows should be close to your body. Hold this position briefly. Breathe out as you do so.
4
Lower yourself slowly and in a controlled manner until your arms are stretched again and you are in the starting position. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise. Work through a full range of motion and make sure you go down far enough to pull your shoulder up slightly and stretch your back. As you pull up, imagine that you are pulling your elbows into your back pockets. Activate your back muscles first when pulling up and only then bend your arms.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Tertiary
Back (upper - trapezius)
Equipment
Gravitron
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