4 ways of using it come to my mind:

  • Place hands on the inclined outer handles and do a pull up with arms open wide
  • Place hands with palms facing the wall on the “inner” handles and do a pull up with arms at shoulder width
  • Place hands with palms facing my face on the “inner” handles and do a chin up
  • Place hand on the handles which point out of the wall and do a pull up / chin up (sorry don’t know in this case)

Are these excercises different for the group of muscles they target? And if so, how? Is there any ranking among them from worse to better?

Also if I can do chin ups just fine but I can only do negative pull ups, which ones should I choose?

  • Ninguém@lemmy.pt
    2·
    2 months ago

    I can think of lots of other use cases:

    • Do asymmetric pull ups (as long as you compensate by doing the reverse next time)
    • Try to do it with one hand (or with the help of the other arm grabbing your wrist)
    • Jump from one grip to another
    • Sit on top of it to have a better view of the gym
    • Hang your coat or your hat
    • Fix that to the back of a box with a weal and you have a nice wheelbarrow

    Seriously: yes, there are differences. The reason it is easier to do with your palms facing your face is because you have a better help from your biceps, I think. So you’re exercising less your lats. But there is no “form worst to better” - want to train your lats, use supinated grip, not enough strength yet? Do negative, do some with a pronated grip…