Arms
Trazioni impugnatura inversa
A powerful compound movement designed to build upper body strength and peak bicep development using your own bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself under the bar and grab it with an underhand grip, palms facing towards you, roughly shoulder-width apart.
Hang with your arms fully extended and engage your core to prevent your body from swinging during the movement.
Pull your body upward by driving your elbows down toward your ribs while keeping your chest open.
Continue the ascent until your chin is clearly above the bar, focusing on the contraction in your biceps.
Lower yourself under control until your arms are fully extended again, resisting the urge to drop quickly.
Maintain a neutral neck position throughout the entire repetition to avoid strain.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to complete the rep.
- Failing to reach full extension at the bottom of the movement.
- Rounding the shoulders forward at the top of the pull.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.