Traction at the prone grip bar in front

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Joe Dispenza
@joedispenza
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Front Prone Pull-ups exercise is also known as Pull ups, Bar pull ups, Front pull ups, Front pull ups at the bar

Type of Exercise

Front Prone Pull-ups is a Multiarticular / accessory exercise

variants

  • Lat machine pull-ups with prone front grip

Front prone pull-ups: Execution

The starting position sees the athlete hanging from the bar with his hands holding the latter at a distance greater than that between the shoulders. The shoulders are abducted in the longitudinal plane and flexed in the transverse plane, while the elbows are extended. The shoulder blades, rotated upwards, can be in elevation or in depression; in the latter case there is no action 6. The torso is slightly tilted back so that during the pull the bar does not hit the head. Maintaining this position throughout the exercise requires considerable strength and coordination. The execution consists of pulling the body towards the bar until it touches the upper part of the chest without changing the initial inclination of the body. This variant is aimed at the development of the upper bundles of the great dorsal and at the central and inferior bundles of the trapezius, while in the flexion of the elbow the load focuses more on the brachioradialis and brachialis. The involvement of the pectoralis major is greater than in the supine or neutral variant.



Muscles involved in the exercise Prone-to-front pull-ups

Group 0



  • Great dorsal
  • Big round
  • Great pectoral
  • Coracobrachiale
  • Long head of the brachial triceps
Action
Shoulder adduction

Group 1


  • Lateral deltoid
  • Posterior deltoid
  • Infrared
  • Small round
Action
Transverse shoulder extension

Group 2

  • Brachioradiale
  • Brachial biceps
  • Brachialis
Action
Elbow flexion

Group 3


  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Romboide
Action
Scapular adduction

Group 4

  • Scapula elevator
Action
Lower scapular rotation

Group 5

  • Small breastplate
Action
Scapular depression (optional)
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