# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DBhMAV7xg3J
- **Gondola URL:** https://gondola.cc/posts/28961093-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f9da2b84fd.jpg
- **Posted:** 2024-10-24T19:26:19.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

IMPROVE YOUR PULL UP GAME | BLUEPRINT ⬇️:

1: Inverted rows can help improve your form for pull-ups because they work the same muscles from a different angle and can help you develop scapular retraction and get you used to pulling your bodyweight.

2: Strengthen your core: It provides stability during the movement, allowing you to efficiently transfer power from your legs to your upper body, enabling you to pull yourself up with better form and control, and preventing your body from swinging excessively while hanging from the bar; essentially, a strong core acts as a solid base for your pulling motion

3: Improve grip strength: A weak grip can limit your ability to hold the bar properly, which can negatively impact your form. A strong grip allows your lats and biceps to do most of the work, which can help you get in more reps. Exercises like farmer carry’s or using a thicker grip would help. 

4: Your lats are crucial for performing a pull-up because they are the primary muscle group responsible for the pulling motion that brings your body up towards the bar, effectively acting as the main force generator during the exercise; essentially, strong lats allow you to effectively pull your arms down and towards your body, which is the core movement of a pull-up

5: Build your bicep strength: Biceps are important for pull-ups because they are one of the primary muscles responsible for elbow flexion, which is the key movement involved in pulling yourself up to the bar, especially when using a chin-up grip (palms facing you) that places more emphasis on the biceps compared to a wider overhand grip; although the majority of the work in a pull-up comes from the latissimus dorsi (back muscles), strong biceps still contribute significantly to the overall pulling motion

 Get stronger in your pull ups by implementing these exercises in your training!

Hope this helps 🫡
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#backday #backexercises #pullups #pullup #upperbodyworkout #upperbodystrength

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## Tags

upperbodystrength, backday, backexercises, upperbodyworkout, pullups, pullup

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