Bar Pull Up Views
Pull-ups can be done with a supinated, neutral or pronated grip. Grips may match each other or be different. Grips may also rotate throughout the movement, such as by doing them on rings or rotating handles. The range of motion used by trainers can vary. The fullest possible range is with straight arms overhead (elbow directly above shoulder), to pulling when the arms are at the sides (elbow directly below shoulder). People sometimes only train portions, such as avoiding locking out the arms at the bottom, or stopping when the head/chin/neck touch the bar. Positions within the range are also trained isometrically, as in flexed-arm and straight-arm hangs for time.
Variations of pull ups, beyond being named for their grip, can also be named based on how high the body rises, by naming it after the body part that either comes into contact with or passes over the top of the bar. A sternum-up for example, indicates that the sternum meets the bar, requiring scapular adduction and depression.
Standard dead-hang pull up is grasped with an overhand/underhand/alternative-hand grip. Then the body is pulled up until the chin clears the bar, and finished by lowering the body until arms and shoulders are fully extended. Stricter standards would only consider a full repetition to be one in which the elbows pass behind the coronal plane.
The muscle-up is performed by pulling up, but rather than stopping with the chin or chest touching the bar, the arms are straightened, raising the body above the bar. Generally the initial pull-up uses an overhand grip to make the switch easier and is more explosive in order to take advantage of momentum from the first half of the exercise to aide in the second half.
Bar Pull Up Images
