Exercise and Workouts
There are countless
variations of hanging pull up exercises or dead hang exercises that you
can possibly do. It all depends on what part of the body you really
want to focus on more and the angle and position of the pull-up bar.
Many multi-purpose machines will have different types of grasping bars
and the bars will be at different angles. My favorite is the Hammer
Strength work stations for any pull-up exercise like the one inthe
photo below. These stand-alone rack machines have
bars furthest away and one set of curved bars closer in so
that you can work
out with different grips and at different angles. Plus they have
removable and adjustable side bars to stand on in order to reach the
overhead bars and temporarily prop yourself up without having to jump
up for the bars or extend for them.
The most difficult pull up uses the bars that are the farthest away from you and with your palms facing forwards, like in the animation video that I have created below. This exercise is primarily for the shoulders and lateral muscles, especially the wide part of lats. It will give your lats a wide and massive look. This exercise also works the core, chest and arms. The movement is basically the same as for the dumbbell shoulders press exercise, except that you are pulling yourself directly up and down vertically using your body weight.
Method of Performance:
This animation exercise video demonstrates how this is done:
You can also try this exercise in the hammer pull-up position (palms facing inwards) if the machine has such bars to allow this exercise at such a wide grip.
You will also want to focus on pull up exercises that work the chest more. All the chest pull ups are done by pulling yourself up more from the front. The variations are almost endless: wide with palms facing forwards or palms facing you, close-grip with palms facing each other…. The close-grip pull-ups are good for working the chest and lats from a different angle.
To conclude, hanging pull-ups are one of the best simultaneous upper body and core exercises that you can do, especially when you have limited time to work out. I suggest that you include 1 to 3 sets during every chest and back workout. You can change them up from week-to-week since there are so many different variations to be done on the proper fitness machines.