Doesn't really matter but maybe a little. I've seen studies saying neutral grip is actually better for lats than pronated grip.
People should do the version they like best and just spam them. It's a great exercise whichever way you grip the thing you're pulling yourself up to.
It's a back exercise supported more by the arms than the pull up with pronated grip. You're not going to build arms with it. You can see that because if you increase the amount of weight you can use in chin ups or the amount of reps you can do, your pullup numbers will also increase. If you want to use it as part of an arm routine, it is best used after curls with a reduced rom (you do not complete the full negative and try to stay within the upper half of the motion) so that you can fully exhaust the biceps with the aid of the lats.
Also the image is suspect >highlights triceps as being used during a pull
Triceps are exercised with extensions or pushes, not pulls. Also, the full range of motion giving full contraction of the muscles in the back with the exercise has your clavicles at the level of the bar.
>highlights triceps as being used during a pull
Look at an actual muscle map before saying shit like this lmao. The triceps long head inserts at the forearm with an origin point at the scapula, whereas the large and short heads origin is the top of the humerus. This means it can and does extend and adduct the shoulder joint and is a significant mover in pullups/chinups. If you start from a deadhang, the pecs and triceps are the main mover for the first 30° or so. It's why there's a difference between doing normal cable pushdowns and overhead triceps extensions.
> it can and does >adduct
It doesn't. It's under tension the whole time in the motion. But it's not contracting. The motion itself prevents that from happening. Hence it's not being exercised. This is like that moronic DL post cope who image that the DL works every muscle because everything is under tension, yet there are no contractions during the motion, hence it's not an exercise for the muscles. But if you're going to pretend being under tension makes something an exercise, then standing still with your arms hanging by your side is a long head exercise.
>What pullup variations (if any) hit the upper trapezius
I don't really think there are any, not that I'm aware of at least, traps are kind of difficult to hit with bodyweight exercises, probably better off doing shrugs or something >lateral/anterior deltoids
I'd say just normal pullups (not GREAT for it though)
seriously though. Where did this moronic idea that training your ceps indirectly is somehow better than just skipping the bullshit and training them directly?
>Where did this moronic idea that training your ceps indirectly is somehow better than just skipping the bullshit and training them directly?
I dunno, I'm just not a big fan of isolation exercises, they don't make me feel as good
Maybe it's the monkey in me
Chinup gives full bicep ROM through the shoulder joint instead of just the elbow. Chinups are nowhere near "indirectly" training your biceps
Mike Mentzer called the close-grip palms-up Pulldown "the best bicep exercise in the world, better than any curl you can do" and mechanically a Lat Pulldown is literally the same as a chinup.
Mentzer was wrong as usual. No one has ever built biceps with chin ups and pulldowns. Only has the back been built with such exercises. To build biceps, you need to perform curls.
>No one has ever built biceps with chin ups and pulldowns >Only has the back been built with such exercises.
Oh really so where do gymnasts get their biceps from then curlBlack person?
>No one has ever built biceps with chin ups and pulldowns >Only has the back been built with such exercises.
Oh really so where do gymnasts get their biceps from then curlBlack person?
NTA but we all know those pro athletes are all on roids so it doesn't matter what exercise they do, it'll grow. They could open jars all day and it'd grow more than a natty spamming curls. >y-you still need to train hard on roids
Lol, lmao even.
That said I still love neutral grip Chinups and they make my biceps burn more than curls.
They all curl and do weight training. Everyone at an Olympic level that needs explosive power does weight training because any strength gained during weight training translates to strength used during their sport given the motions are relevant. Curls are relevant to gymnasts, hence they do it.
It's actually the opposite. The biceps can't fully contract properly through full ROM in a chinups because the biceps crosses the shoulder joint and attaches at the scapula. The movement of a chinup causes it to try to contract and relax at the same time, weakening its strength throughout the movement.
Youtube has been spamming mike mentzer shorts but in one of them he mentioned that the pullup grip pullup is the best bicep exercise and puts the least amount of stress on the elbow compared to DB work or preachers
i guarantee you mentzer did about 1000x as many curls as you ever have over the course of his life before he denounced them and started bullshitting about le compounds being all you need
imagine doing unironical chinups for training like some poor calisthenics dyel >go hard and progressive overload >shit gains >rips your rhomboid >rips your sockets >nothing personnel, kid
Youtube has been spamming mike mentzer shorts but in one of them he mentioned that the pullup grip pullup is the best bicep exercise and puts the least amount of stress on the elbow compared to DB work or preachers
Isn't it less effective for the back compared to pronated grip, though?
Yeah for sure, thats why you do both 🙂
Doesn't really matter but maybe a little. I've seen studies saying neutral grip is actually better for lats than pronated grip.
People should do the version they like best and just spam them. It's a great exercise whichever way you grip the thing you're pulling yourself up to.
This is a viable option too, but no reason not to do both variations if you like em both
It's a back exercise supported more by the arms than the pull up with pronated grip. You're not going to build arms with it. You can see that because if you increase the amount of weight you can use in chin ups or the amount of reps you can do, your pullup numbers will also increase. If you want to use it as part of an arm routine, it is best used after curls with a reduced rom (you do not complete the full negative and try to stay within the upper half of the motion) so that you can fully exhaust the biceps with the aid of the lats.
Also the image is suspect
>highlights triceps as being used during a pull
Triceps are exercised with extensions or pushes, not pulls. Also, the full range of motion giving full contraction of the muscles in the back with the exercise has your clavicles at the level of the bar.
It's fine for the lats.
>highlights triceps as being used during a pull
Look at an actual muscle map before saying shit like this lmao. The triceps long head inserts at the forearm with an origin point at the scapula, whereas the large and short heads origin is the top of the humerus. This means it can and does extend and adduct the shoulder joint and is a significant mover in pullups/chinups. If you start from a deadhang, the pecs and triceps are the main mover for the first 30° or so. It's why there's a difference between doing normal cable pushdowns and overhead triceps extensions.
> it can and does
>adduct
It doesn't. It's under tension the whole time in the motion. But it's not contracting. The motion itself prevents that from happening. Hence it's not being exercised. This is like that moronic DL post cope who image that the DL works every muscle because everything is under tension, yet there are no contractions during the motion, hence it's not an exercise for the muscles. But if you're going to pretend being under tension makes something an exercise, then standing still with your arms hanging by your side is a long head exercise.
> But it's not contracting.
Yes it is.
its all a trade off, most people are able to rep out more chinups than pullups - so the question is more volume or more work on specific muscles
i do both, weighted
lats also get worked about the same amount, though slight higher on pullups
chinups involve more biceps
>posterior deltoid
>middle trapezius
>lower trapezius
What pullup variations (if any) hit the upper trapezius and lateral/anterior deltoids? Or dips?
>What pullup variations (if any) hit the upper trapezius
I don't really think there are any, not that I'm aware of at least, traps are kind of difficult to hit with bodyweight exercises, probably better off doing shrugs or something
>lateral/anterior deltoids
I'd say just normal pullups (not GREAT for it though)
chin ups are more effective for the lats than pull ups
What does that have to do with the delts or traps?
>completely obliterates chinups in your path
seriously though. Where did this moronic idea that training your ceps indirectly is somehow better than just skipping the bullshit and training them directly?
>Where did this moronic idea that training your ceps indirectly is somehow better than just skipping the bullshit and training them directly?
I dunno, I'm just not a big fan of isolation exercises, they don't make me feel as good
Maybe it's the monkey in me
Chinup gives full bicep ROM through the shoulder joint instead of just the elbow. Chinups are nowhere near "indirectly" training your biceps
Mike Mentzer called the close-grip palms-up Pulldown "the best bicep exercise in the world, better than any curl you can do" and mechanically a Lat Pulldown is literally the same as a chinup.
Mentzer was wrong as usual. No one has ever built biceps with chin ups and pulldowns. Only has the back been built with such exercises. To build biceps, you need to perform curls.
>No one has ever built biceps with chin ups and pulldowns
>Only has the back been built with such exercises.
Oh really so where do gymnasts get their biceps from then curlBlack person?
>bro they do gymnastics that means they only ever do calisthenics
All Olympic level gymnasts are curlbros dude lmao.
lmao cope however you want dumb Black person
NTA but we all know those pro athletes are all on roids so it doesn't matter what exercise they do, it'll grow. They could open jars all day and it'd grow more than a natty spamming curls.
>y-you still need to train hard on roids
Lol, lmao even.
That said I still love neutral grip Chinups and they make my biceps burn more than curls.
They all curl and do weight training. Everyone at an Olympic level that needs explosive power does weight training because any strength gained during weight training translates to strength used during their sport given the motions are relevant. Curls are relevant to gymnasts, hence they do it.
It's actually the opposite. The biceps can't fully contract properly through full ROM in a chinups because the biceps crosses the shoulder joint and attaches at the scapula. The movement of a chinup causes it to try to contract and relax at the same time, weakening its strength throughout the movement.
i guarantee you mentzer did about 1000x as many curls as you ever have over the course of his life before he denounced them and started bullshitting about le compounds being all you need
yeah I used to believe this as well and once I got back to doing regular curls I was right where I was when i stopped doing them. really regret it.
imagine doing unironical chinups for training like some poor calisthenics dyel
>go hard and progressive overload
>shit gains
>rips your rhomboid
>rips your sockets
>nothing personnel, kid
ketolard powershitter detected
so many people dont lift jackshit on this board but shitpost things they dont understand I swear I cant even tell you arent bots
>get called out on being a moron
>y-you're a bot!
Post body, fatty
>moronic understanding of exercise
>fatty perspective assumptions
>faceberg reaction image
I really hope for your sake this is bait
Lol post body.
Best core exercise too if you keep your torso straight and legs at around a 45 degree angle.
Youtube has been spamming mike mentzer shorts but in one of them he mentioned that the pullup grip pullup is the best bicep exercise and puts the least amount of stress on the elbow compared to DB work or preachers
The bench press is the best full leg exercise in you're path