Front prone grip pull-ups

Edited by Dr. Massimo Bonazzelli

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

• Pull-ups to the lat machine with prone grip in front

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 elevated or depressed; in the latter case there is no action 6. The torso is slightly tilted back so that during the traction the bars do not hit the head . Maintaining this position throughout the exercise requires considerable strength and coordination. The execution consists in pulling the body towards the bar until it touches the upper part of the chest without changing the initial inclination of the body. upper bundles of the great dorsal and the central and inferior bundles of the trapezius, while in the flexion of the elbow the load is more on the brachioradialis and brachialis The involvement of the pectoralis major is greater than in the supine or neutral grip variant.

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

Group 0

• Great dorsal
• Big round
• Great pectoral
• Coracobrachialis
• Long head of the brachial triceps

Action
Shoulder adduction

Group 1

• Lateral deltoid
• Posterior deltoid
• Infrared
• Small round

Action
Transverse shoulder extension

Group 2

• Brachioradialis
• Brachial biceps
• Brachialis

Action
Elbow flexion

Group 3

• Intermediate beams of the trapezius
• Lower bundles of the trapezius
• Rhomboid

Action
Scapular adduction

Group 4

• Scapula elevator

Action
Lower scapular rotation

Group 5

• Small breastplate

Action
Scapular depression (optional)

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip and torso

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