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Are pull ups and shrugs opposing exercises?

3 min read

Asked by: Emily Russell

What exercise is the opposite of a pull-up?


Dips are the opposite of pull-ups. If pull-ups are working your biceps and the muscles in your back (especially your lower back), dips work your triceps and chest, along with muscle groups like the deltoids in your shoulders.

Do shrugs help pull-ups?

It's called the pull-up shrug. And what it's going to do is stretch your lats. And strengthen your mid lower traps. And the upper traps elevate your shoulders your mid traps.

Is shrug a shoulder or back exercise?

Shoulder shrugs are a popular choice of exercise for strengthening your shoulder muscles and upper arms too. Shoulder shrugs can be done anywhere and only take a few minutes.

What other exercises work the same muscles as pull-ups?

13 Best Pull Up Alternatives

  • Inverted Row. This bodyweight exercise is a perfect pull up alternative because it uses the same muscles as a pull up. …
  • Wide Grip Lat Pull Down. …
  • Bent Over Rows. …
  • Lat Push Down. …
  • Single Arm Lat Pulldown. …
  • Close grip V Bar Pulldown. …
  • Close Grip Chin Up. …
  • Assisted Pull Ups.

What happens if you do pullups everyday?

When you commit to doing pull ups every day, your muscular endurance will skyrocket. This will also be helpful in other areas of your workouts, such as cardio and high intensity training. Your hard earned endurance will help you power through almost any other workout, which is super helpful.

Do negative pullups build strength?

Negative pull-ups use a smaller range of motion than regular pull-ups to help you build muscle mass in your triceps and rhomboids. In addition to building strength in your upper body muscles, negative pull-ups can also help increase your grip strength for full pull-ups, bench presses, and deadlifts.

What if you only do pull exercises?

You can develop muscular imbalances

Pullups train the upper back and biceps. While these are important muscles, you do not want any muscle group disproportionately strong compared with the rest of your body. If you only do pullups, you will develop a muscular imbalance.

Are pull-ups all you need for back?

The muscles that are targeted when performing chin/pull-ups include all of the major pulling muscles on your back. This includes your lats, trapezius, rhomboids, erector spinae, teres major, and your arms (in particular the biceps),” says Stark.

Should I warm up for pullups?

A warm up is the most important and neccessary part of the training. During pullups we use various muscle groups and these need to be warmed up before we put them to training. Warm up prevents injuries and strains of muscles and joints.

What’s a good substitute for a pull-up?

5 Best No-Bar Pull-Up Alternatives

  • Bodyweight Rows. Bodyweight rows are commonly combined with scapular stabilization exercises by people who are trying to increase their pull-up count. …
  • Kneeling Lat Pulldowns. …
  • Overhead Dumbbell Press. …
  • Back Bridge Push-Ups. …
  • Kettlebell Swings.

Why are pull-ups so hard?

Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don’t already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.

What can I do instead of muscle ups?

Alternative exercises to the muscle up

  • assisted machine pullups.
  • assisted pullups using a TheraBand.
  • chest to bar pullups.
  • lat pulldowns.
  • straight arm pulldowns.
  • TRX rows.
  • tricep dips.
  • tricep pushdowns.

Are muscle ups overrated?

But as mentioned before it's not as good as heavy pull-ups or rows a muscle up could also be a good goal if you're simply into calisthenics.

What’s the world record for muscle ups?

Guinness World Records 2022 recently announced that Chinese man Xiao Lin has clocked most muscle ups in one hour by performing 402 reps in an hour to create the remarkable record.