One of the best compound exercises that exist is the pull-up, and it’s actually one of my favorites. When performing a pull-up, the goal is to bring your whole body from a hanging position upwards until your chin goes over the bar. By doing this, you are pretty much using all the muscles in your upper body: your back, biceps, forearms, shoulders, delts, and even your core. The problem is though is that not everyone knows how to properly perform a pull-up.
People commonly make the mistake of doing a pull-up by pulling themselves up using their arms. Technically there is nothing wrong with this. But it’s also not effective since you’re working out more of your forearm and bicep muscles.
The proper way to do a pull-up is by imagining that you’re pulling your elbows down instead of pulling yourself up. This way, you will be isolating and engaging your lat muscles a lot more.
This also applies to the lat pull-down exercise. Pretend that you’re not holding the bar with your hands, and that the only way to bring it down is by pulling your elbows down. It’s all about the mind-muscle connection. It takes some practice to get it right, but once you do, you’ll be doing more pull-ups than you have ever done your whole life.
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