The Body Sculpting Bible for Women (54 page)

As you are pulling up, make sure your chest is sticking out as much as possible. Your shoulders should be depressed (downward) and as relaxed as possible.

When you reach the top (which will be when you can no longer move upward while maintaining the proper alignment), consciously focus on squeezing and contracting the back muscles as hard as you can. Try to hold that contraction for at least one to two seconds to help isolate the back muscles.

As you begin your descent, slowly lower your body while mentally focusing on the back muscles being activated. When you feel yourself fatiguing or losing control on the way down, try to pull back up. You’ll notice that as you get tired, even your best attempt to pull yourself back up will not stop your descent. This technique will add some additional intensity and overall stimulation of the back muscles.

For a full range of motion, let your arms straighten completely at the bottom of the movement. Most people only come down two-thirds of the way and leave out perhaps the most important portion of the exercise-the fully stretched position. Next, slowly and smoothly begin the transition upward once again without using any momentum.

FAQ:

In the exercise description, you mention depressing the shoulders downward. How do I do this and why?

ANSWER:

Depressing the shoulders downward helps to take some of the initial stimulus away from the trapezoid, rhomboid, and teres muscles of the upper back. these muscles are naturally stimulated during a pull-up. When you lower your shoulders, you will help block the assistive muscles and force the lats to become the primary working muscles.

Neutral Grip Pull-Up

The pull-up is a difficult exercise that requires a lot of upper body strength. This version widens the lower lats and the small serratus muscles on the lower outside of the pecs. The pull-up can deliver fast results and functional upper body strength. It focuses on the natural resistance and mechanics of the body. It is easy to perform it incorrectly. Do not use momentum: it is necessary to perform a full range of motion in order to see results. Always use proper technique and form.

If you do not have the strength to do this exercise, use a pull-up assist machine if available. These machines use weight to help you push your body up. Another option is to have a spotter hold your legs. If neither of these two options is available, substitute a pull-down using the V-bar attachment.

If you are looking to add weight to this exercise, try using a weight belt.

PROPER ALIGNMENT

Reach up to grasp a pull-up bar with a palms-facing grip. Hold your body steady; keep your head and eyes looking up the entire movement. Knowing that you must reach your target position at the top adds that extra push.

Stick your chest out and lean back slightly in order to better engage your lat muscles.

Contract your abs–this helps you sustain your postural alignment throughout the movement.

TECHNIQUE AND FORM

Pull your torso up, using your lats, and contract your abs while leaning your head back slightly so that you do not hit your head on the chin-up bar. Stick your chest out as much as possible. Your shoulders should be as relaxed and depressed as possible.