ABC Pullups

Training method: Musculos de tracción
Body part: Tabla multipresa, Barra de dominadas, Anillas
Training equipment: IK – Fuerza máxima, Hipertrofia, Resistencia
Performance level: Principiante, Avanzado, Profesional
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Description of exercise execution

ABC Pull-Ups are a combination exercise targeting both pulling and lock-off strength. Here’s a step-by-step breakdown:

  • Grip: Hold the bar with an overhand grip (palms facing away). Choose a shoulder-width, wider, or narrower grip — you can view the different grip options in the video.

  • Create tension: Actively pull your shoulder blades down and back to establish a stable starting position. Keep your upper body lightly engaged to avoid using momentum.

  • Concentric pull (upward phase): Pull yourself up in a controlled manner by driving your elbows downward toward your hips. Pull until you reach the targeted elbow angle.

  • Lock-off phase: Hold the position at the desired elbow angle, either with both arms or one arm, for the desired duration.

  • Eccentric phase (lowering): If necessary, re-grip the bar with your second hand. Lower yourself slowly and under control, maintaining tension in the shoulder blades to avoid falling into a passive “hanging” position.

  • Avoid the “long shoulder”: Don’t let yourself completely fall into a passive hang. Always keep a slight baseline tension in your shoulders (the shoulder blades should stay down and centered). This helps minimize the risk of injury.

  • Repeat: Perform the sequence — concentric pull, lock-off phase, and eccentric lowering — for the desired number of repetitions.

Common errors

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Variations

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Training methodology and examples

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