dominada

Dominada is the Spanish term for the pull-up, a bodyweight exercise performed on an overhead bar. From a dead hang, the practitioner pulls the torso upward by bending the elbows and retracting the shoulder blades until the chin clears the bar, then lowers under control to the starting position. The most common form uses a pronated (overhand) grip at about shoulder width, but variations with supinated or neutral grips are also widely used.

Primary muscles involved are the latissimus dorsi and the biceps brachii, with assistance from the teres major, rhomboids, trapezius, rear deltoids, and core for stabilisation. Proper technique relies on deliberate shoulder blade retraction and elbow flexion, maintaining a stable torso and avoiding excessive swinging or shrugging. The movement ends with the chin over the bar and the bar at chest height or higher, followed by a controlled descent to full arm extension.

Variations and progressions include strict pull-ups that emphasize control, and kipping or swinging variants that use momentum. For beginners, band-assisted pull-ups, negative repetitions (lowering slowly from the bar), and inverted rows (Australian pull-ups) provide accessible progressions. Advanced options include weighted pull-ups and Archer pull-ups for greater loading and range of motion.

Training and safety: dominadas build upper-body pulling strength and muscular endurance, and are a staple in calisthenics, CrossFit, and general fitness programs. Use a secure bar, grip comfortably, and avoid excessive wrist strain. Stop if shoulder pain occurs and prioritize full range of motion and controlled tempo to minimise injury risk.

History and context: pull-ups have long been a foundational exercise in gymnastics, military conditioning, and modern strength training; in Spanish-speaking contexts the term dominada is widely used to describe this exercise within conditioning routines.