Besides pull-ups, what other exercises are effective? Here are the secrets that I don't know!

Your back has significantly more muscles and is more complex than your pectoral muscles. You have also been confused, is it better to practice the back with a high pull-down or a pull-up?

In fact, for the balanced development of the body, the training method must not be single. Today, we will analyze the difference between these two actions.

Let's talk about pull-ups first. From a broad point of view, we're talking about a standard, wide-grip pull-up without any aids or aids, just you and the bar, and assuming you can do it pretty standard as well.

The big argument some guys think that the pull-up is better is that it's a very effective compound movement. It really tests the strength of the upper body and is a difficult movement that really shows strength. If you want to do pull-ups properly, all muscles must be trained enough.

This action not only uses the back, but also makes full use of the latissimus dorsi, but also mobilizes the biceps, traps, pectoral muscles, deltoid muscles, etc. When doing pull-ups, you need to work together to control your ascent and descent.

Another key benefit of pull-ups is that the movement is more natural.

The training method and strength of the pull-up is also more practical because it corresponds to the actual application situation and the strength is transmitted throughout the body, not just the lats. This does mean that, although you can't start with lighter or increased weights, by changing or adjusting the reps.

The high pull-down has its own advantages and is a favorite of many enthusiasts, especially when compared to the pull-up.

The first thing to consider is the sense of isolation it creates. The mechanics and mechanics involved in the high pull-down mean that the movement can be easily adjusted so that different aspects of the lats can be worked for different results. The easiest way to do this is to change the grip and the bar used, such as a V-bar versus a wide bar, which is easier to achieve.

Doing this allows you to really focus on your back and not go anywhere else at the same time as you do with pull-ups. So if the back is weak, a high pulldown may be the most effective method. Even if the back is a more developed part of the body, other muscles will fail first when doing pull-ups, which is where the high pull-down has an advantage.

Because there is no need to use muscles to maintain balance and stability during training, the training is more controllable and can be customized according to your own needs to achieve the desired training effect. Train in different ways, such as drop sets, supersets, change your movements from time to time, or slow down your movements so you can focus on your back contractions.

The pull-down is a much safer move than the pull-up. Pull-ups are easy to go wrong and can even damage your muscles. But doing high pulldowns is safer and less likely to have bad tricks. Even if it is done wrong, the easier trajectory of the instrument is more valuable than most people think.

Both movements are good for your back. Overall, the pull-up is slightly better, it's a better workout, it activates the muscles, builds strength, and builds more muscle. It uses most of the muscles of the upper body and is a full range of compound movements with variable factors, which are selected according to the needs of the trainer.

The high pull-down is still a good move with many variations, and it's still worth doing, especially as a prep for a row, or to fully exhaust your back after a pull-up.