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Pull ups on rings vs bar

White_Lie said:
I have no doubt it works the arms, just don't understand why people sway towards a close underhand grip to target the biceps rather than a wide overhand grip. Is it because the exercise is a lot more difficult to perform?
Click to expand...

Place your arms beside you as if you're typeing on your computer Palms down

with one hand, feel your bicep.

now, suppinate the hand and then feel the bicep.

tell me what you note.
 
The bicep is obviously a lot tenser with the underhand grip, this comes as no surprise and hence why most people do curls with an underhand grip.

But coming back to my initial dilemma, why do a complex movement to work a small muscle? You don't see most people benching purely to develop their triceps or squatting to develop their calves.
 
White_Lie said:
The bicep is obviously a lot tenser with the underhand grip, this comes as no surprise and hence why most people do curls with an underhand grip.

But coming back to my initial dilemma, why do a complex movement to work a small muscle? You don't see most people benching purely to develop their triceps or squatting to develop their calves.
Click to expand...


Youre re not getting it

the pull up works the bicep more thoroughly than the bicep curl.

look at the anatomy of the three bicep muscles crossing over the joints

if you don't understand that, I'll try to put it in another way.
 
For me, it's because of limited time. Main target is the Bicep, but since I don't have the chance to do that many different exercises, any secondary activation is going to help.

That brings me back to the basis of my question. Are chin ups with straps going to be more or less effective at targeting my biceps than a bar? (And I guess, should I not bother with either and just do curls?)
 
I really prefer the rings for pull-ups, dips and push-ups
No clue why it just seems to feel good. Pull-ups I get an amazing contraction. I can force the elbows out and drag outwards and it's brilliant. Hard to explain
 
0ni said:
I really prefer the rings for pull-ups, dips and push-ups
No clue why it just seems to feel good. Pull-ups I get an amazing contraction. I can force the elbows out and drag outwards and it's brilliant. Hard to explain
Click to expand...
Have you tried doing reverse flyes using the rings 0ni?
 
joeblowforshow said:
For me, it's because of limited time. Main target is the Bicep, but since I don't have the chance to do that many different exercises, any secondary activation is going to help.

That brings me back to the basis of my question. Are chin ups with straps going to be more or less effective at targeting my biceps than a bar? (And I guess, should I not bother with either and just do curls?)
Click to expand...

You'll get a better result using a solid bar.
The purpose of exercise is to develop the intended muscle, there is less skill involved using a bar, which means you can just focus.
 
doing muscle ups on rings is the go.

start with getting out of a pool, muscle up, then without water, then on rings.

BOOM!
 
White_Lie said:
I have no doubt it works the arms, just don't understand why people sway towards a close underhand grip to target the biceps rather than a wide overhand grip. Is it because the exercise is a lot more difficult to perform?
Click to expand...

I don't understand why people do kipping pullups either (outside of a crossfit WOD) :rolleyes:
 
White_Lie said:
I've never understood why people do a movement that primarily works your back muscles to try and target the arms.
If you want bigger biceps, do curls. If you want to work your back, then do pullups, rows etc.
Click to expand...

Cos if you want big STRONG arms, you have to have a strong foundation. Without a strong back, your biceps will never reach full potential.

Even the biggest arms have a bicep muscle only about the size of an orange. Smaller guys will have them about the size of a tennis ball or even a billiard ball. They are a very small muscle, with triceps adding most of the bulk to your arm. That's why it's easy to get a bicep pump. Compare that to getting a quad pump or back pump. Takes a lot more work to get it done.

If you think about it, you will see guys with arms that look big cos they are trained constantly, but that is only in relation to a comparatively small upper body. The look big cos everything else is small.

If you want "big" biceps, train them often. If you want really big biceps, train your back. The "broceps" will grow in proportion.
 
gerry. said:
Most definately.
Click to expand...

The wide overhand grip pull-up is a potential shoulder wrecker, and most believe it is a better exercise for the lats, which is utter bullshit.

Compared to the chin-up;

The ROM is minimal
Weakens the shoulder capsule
Minimal involvement of the bicep
Minimal involvement of the lat's
Potential elbow injury

Great for rhomboids, and supruspinatus, that is all and for ego
 
Silverback said:
The wide overhand grip pull-up is a potential shoulder wrecker, and most believe it is a better exercise for the lats, which is utter bullshit.
Click to expand...

What would your "go to" exercise be for lats? I ask this cos I can get a good lat pump from wide grip pullups (done properly) but have not done much for the last 6 months due to a rotator cuff problem.
 
Silverback said:
The wide overhand grip pull-up is a potential shoulder wrecker, and most believe it is a better exercise for the lats, which is utter bullshit.

Compared to the chin-up;

The ROM is minimal
Weakens the shoulder capsule
Minimal involvement of the bicep
Minimal involvement of the lat's
Potential elbow injury

Great for rhomboids, and supruspinatus, that is all and for ego
Click to expand...

i find them hard to do,the neutral grip is easier.i dont have a bar at home to pull up/chin up off so thats an exercise that i dont do often.its all barbell or dumbell rowing.
 
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