The exercise pulling the block to the belt while sitting makes all the muscles of the upper body of a person work, his latissimus dorsi, on the arms - biceps, forearm and triceps, the whole shoulder girdle and lower dorsal. Partially loaded and legs.
To get visual wide back you need to use a block system. By adjusting the weight of the load, you can change the load on the back muscles. Many athletes and not only experienced ones know well how this is done. Most importantly, do not forget about the health of the back, you can familiarize yourself with all the subtleties in this article.
This movement is called the pull of the block to the belt. Is there some more basic exercise pull rod to the belt. The movements are almost the same, but the angle where the forces are applied is completely different.
- Take a comfortable position in the simulator. Put your feet on a special platform. Bend your knees slightly. Do not lock your legs.
- Reach for the handle of the block, hold your back as you like. Do not straighten it, but do not stoop either.
- You need to pull the weight only with straight arms, using the muscles of the back. Stop when you reach the end point. You should have an approximately right angle between your back and legs.
- The next movement will be due to the deflection of the back. It will need to be bent, and the chest should be pushed forward a little. Feel how the latissimus dorsi muscles tighten.
The thrust of the block to the belt while sitting is done like this: tilt the body and take the handle. Pull on it, straightening your back, and when it becomes perpendicular to the floor, stop. At this time, take a breath.
Now begin to bend your elbows and bring the handle closer to you. The moment will come when it will bury itself in the belt and the movement of the load will stop. Fix this position and at this moment bend your back a little, and move your shoulders back. Now everything should be clear. Return the handle to initial position and breathe out.
Before you start
- Adjust the machine to your height: adjust the seat height so that the cable is in the extended position parallel to the ground; the feet should be firmly planted on the supports so that the body does not slip forward during the exercise.
- Pick your handle. It is desirable to use a V-shape or arcuate. The main thing is that the palms during its capture look as if at each other. Take handles that are used in simulators for top link or wide is better when at the initial stage the performance of this exercise is mastered.
Block pull to the sitting belt: features of the exercise
At first, as you noticed, there is movement due to bending the arms. When it ends, the elbows should touch the torso.
Then comes the second stage. The elbows continue to move, leaving a little behind the back.
At the first stage, the muscles of the arms work, the back is almost not involved in the movement. At the second stage, you simply cannot do without back muscles. The shoulders work at the time when the first stage has ended and the second stage has begun.
Pay attention to some mistakes when doing this exercise:
- It will be wrong if only the arms are involved in the movement, and the back muscles are not.
- Don't take too much big weight. To pull him towards you, you have to bend your whole body.
- Do not spread your elbows too wide, they should always be as close to the body as possible.
- Do not lean back more than 15 degrees.
The question of whether to round the back at the beginning of the exercise or not has not been fully resolved. A bent back increases the load on the muscles. On the one hand, this is good and some athletes, even outstanding ones, do this. The bad news is that you can easily get seriously injured. Therefore, without serious training, this is not necessary.
The pull of the block to the belt while sitting gives a good study for the muscle mass located on our back. If you do not rush yourself and do not chase records, then without any problems you can get a beautiful figure over time.
Bodybuilding and fitness - classes that can not do without strength exercises on the trainers. In this sense, the sitting lower block pull is a universal exercise, used with equal success both there and there.
The thrust of the lower block to the belt while sitting is classic exercise to strengthen your back.
Main
The main group includes the target muscles included in the dorsal array, also called antagonists due to the performance of opposite anatomical functions. In this case, pressing movements pectoral muscles dorsal traction movements are opposed.
The main load falls on the latissimus dorsi, as well as rear deltas.
Bodybuilding is largely built on antagonistic movements, which allow, due to the ideal combination of these muscles, to use them effectively at the same time.
To some extent, the extensors of the spine, middle and lower trapezius, rhomboid, round (large and small) muscles, brachialis and brachiradialis, sternal head and infraspinatus muscle can also be attributed to the main muscles during traction power movements in a sitting position.
Additional
The long head of the triceps and biceps (dynamic stabilizers) are also involved, as well as muscles - simple stabilizers:
- adductor thigh;
- large gluteal;
- hamstrings.
The full muscle layout can be seen in the diagram.
Exercise options and technique
The exercise can be performed in several variations. Main difference: wide and narrow grip. We recommend trying both options to understand which muscles get the most work.
The pull of the lower block to the belt with a wide grip
A feature of using a wide handle for sitting traction with spreading the arms to its edges is, first of all, that it is possible to move the shoulder blades further. In addition, the bend on such a handle allows you to increase the amplitude of movement in compression. The hands go further than the chest, that is, further than the ribs. In any case, due to the increase in amplitude, the shoulders are drawn back to a greater extent - this is precisely the advantage that the pull of the lower block to the belt with a wide grip provides.
Pulling up the widely gripped handle is carried out not to the stomach, as in the classical movement, but to the chest, while the elbows move through the sides at the height of the handle itself. 
The pull of the lower block to the belt with a narrow grip
The closer the grip, the more comfortable it is to do the exercise. Therefore, every tenth trainee on the simulator prefers to use a narrow grip when pulling the lower block to the belt while sitting.
To start consistent description of the classic technique of pulling the lower block to the stomach(it is to him that the handle is pulled when pulling with a narrow grip), a characteristic feature of which is static position back, no dynamics in the lower back.
- At the starting point, the arms are straightened without tilting the body forward, the knees are slightly bent, the legs are in the stops.
- A traction movement is made to the stomach, in which the shoulder blades go back and come together. Pull with your shoulder blades, not your arms, and keep your back straight.
- After that, straighten the shoulder blades again, but throwing the handle of the simulator. Let your shoulders stretch forward, stretch your back muscles.
- After straightening the arms, the beginning of the movement is repeated (on exhalation).
The hands in the classic version move smoothly with a stop at the extreme point (the inner parts of the palms touch the ribs) while pulling the shoulder blades.
When you finish the exercise, be sure to release the weight with a straight back. You can either lean forward and release the weight, or loosen your knees, the weight will pull you forward a little along the bench until the pancakes are in place. In any case, keep your back straight so as not to injure yourself.
In stock there are other modifications of traction with a narrow grip:
- the back is still straight, but dynamics appear in the lower back (this option is also within the classical range);
- reverse (rear of the palms downwards) narrow grip of the wide handle (other technical details are unchanged) - such a movement is more convenient for the hands, since biceps are connected to it;
- narrow grip of a wide handle from above - used to simulate a rod pull in an inclination. Since not everyone resorts to the barbell in the gym, this kind of exercise is rare.
At narrow grip the muscles of the lower back work more intensively, with a wide one - its top.
Draft of the lower block from sitting position with one hand perfectly replaces boring games with kettlebells and dumbbells.
Performed with each hand in turn. The free hand is placed on the thigh or on the side bone.
The principle of movement is the same as with the tilted dumbbell row: on exhalation, the block is pulled towards itself (while turning the hand to the position of the palm looking up), and in the meantime, the shoulder blade is reduced on the back. Only one shoulder blade works, aiming the load on the latissimus dorsi. The reverse movement is done on inspiration.
Despite the no less weight of the block than that of a barbell or dumbbell, the effectiveness of such traction is not lower. 
How not to get hurt
To avoid damage to the lower part of the spine, limit the amplitude of deviations of the body from the vertical (no more than 10° when leaning forward and leaning back).
Proven fuses against injury will be:
- seat height at which the cable of the block during its movement remains parallel to the floor;
- foot supports that prevent the body from slipping;
- correctness of all inventory.
Common Mistakes
- Body swing.
- Stooped back.
- Elbow extension to the sides.
Such movements are erroneous because they result in a decrease in the coefficient useful action workout. 
- Instead of a hard handle, you can use a rope handle.
- Don't be in too much of a hurry to start the reverse movement - a 1.5-2 second delay at the extreme point will enhance the training effect.
- Since the muscles of the arms play a supporting role, try to apply the main load to the latissimus dorsi, moving the elbows almost touching the body and squeezing the shoulder blades.
- When increasing the mass of the block, use the straps for the handles.
- Do not get carried away with one form of grip, using them all (albeit in different proportions) will give greater harmony to your physical development.
- In the absence of the necessary block simulator, the traction of the lower block can also be performed in a crossover, but it is more suitable for those who already have a decent body weight.
Video with technique
Master of all site and fitness trainer | more >>
Genus. 1984 Trained since 1999. Trained since 2007. CCM in powerlifting. Champion of Russia and the South of Russia according to AWPC. Champion Krasnodar Territory according to IPF. 1 rank by weightlifting. 2-time winner of the championship of the Krasnodar Territory in t / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.
Place in : out of competition ()
Date of: 2012-05-29 Views: 1 587 924 Grade: 5.0
For what articles are given medals:
Additional - ,
Difficulty of execution- medium
Horizontal block pull to the belt - video
Weight and reps for beginners
For men: 10 - 15 reps 25 - 30 kg. 2 - 3 approaches.For women: 10 - 15 reps 15 - 20 kg. 2 - 3 approaches.
Load on muscle groups
The load is indicated on a 10-point scale (the total load is summed up)Description of the exercise
Some people keep their back straight. Someone is stretching forward for the weight. In my opinion, it is better to stretch. This will allow you to get the most out of this exercise. You might even get a little hunched over at the end. But at the end of the movement, be sure to bend over and take your shoulders back. Main chips
1. There are two different types of performance of this exercise. Dream movable back and with a movable back. With a fixed back, your back is locked in place. Only the arms and shoulder blades move. With a movable back, the extensors of the back are included in the work, and the range of motion increases. I personally like the option when the back is mobile, but within reasonable limits. This allows you to more stretch and contract the latissimus dorsi. 2. No need to neglect different pens either. It is advisable to use both a wide and narrow grip. As well as direct, reverse and parallel grip. All this will allow you to work out your back from all sides. Just do not need to "indulge" in all this diversity in one workout. Change your grip every week. 3. Set the weight so that you can do 6 - 8 repetitions. 4. The legs are slightly bent during the exercise. You don't need to straighten them. After all, you are not rowing. 5. In the final phase (when you pulled the handle towards you), the back should be slightly tilted back, arched at the waist, and the shoulder blades should be brought together. Only in this way will you be able to make your lats work to the maximum. 6. The back can be slightly hunched when you release the handle away from you. This will stretch your back more.Greetings to all who want to become stronger, more muscular, more embossed and just improve their health. In this article, I will tell you about the incredible effective exercise for back muscles. This is the horizontal block pull that athletes often unknowingly neglect.
I will tell you in detail all the features, technical nuances and important rules that will help make the exercise as effective and useful as possible.
Horizontal block traction- a basic exercise for the back, which is aimed at. In fairness, it should be put in second place in the efficiency rating, right after. But how many of you did pull-ups with ease in your first year of training? How many athletes can do 3-4 full sets of strict pull-ups?
For beginners, this is almost always an incomprehensible task. Therefore, horizontal, as well as vertical thrust, should be the basis for the development powerful back. Otherwise, plans to quickly pump up will remain only at the level of desires and ideas.
I want to pay special attention to the popular misconception that the sitting block deadlift is an analogue of rowing. These are two separate exercises with different goals, so if you want to imitate rowing movements in a block machine, then this will be a huge mistake. So you won't get required load on the broadest, nor the benefits that the rowing machine gives.
This exercise is worthy of becoming the main one for girls and women, it is ideal for training at any age. The only recommendation I would like to give to beginners and even experienced athletes- do not use a belt. It is great for additional support of the lower back in standing exercises, but leads to unnecessary strain when performing movements while sitting. As a result - provoking unwanted problems with the cardiovascular system.
What muscles work
In order for the exercise to bring maximum benefit, you need to clearly understand which muscle goes main load. Without this, it is impossible to draw up a competent and balanced training program. The main working muscles in traction:
- The widest.
- Trapezoidal.
- Big diamond.
- Spinal extensors.
Additional load goes to the triceps, biceps, rear deltas and chest. Subject to correct technique the main load will go to the latissimus dorsi, the rest of the groups work in a passive mode. When I see gym goers tearing the handle to the waist with all their might with their hands, additionally helping themselves with their legs, I understand that without theory, practice is almost useless. Remember, the handle is pulled not by the biceps, but by the lats. Focus on the muscle, feel how it works, and then the thrust will be effective.
The benefits and harms of exercise
The benefits of exercise are undeniable. This movement allows you to train the lats without harm and consequences. big weights. And most importantly - without axial load on the spine and other negative factors. Also, with this performance, the minimum load is placed on the lower back, therefore I recommend this exercise both for adolescents and during recovery after childbirth (but only with minimal weights, without straining and with the permission of a doctor).
To summarize, the main benefits of horizontal thrust are:
- Safe work with large weights (which means increased production of anabolic hormones).
- Minimal injury risk, in comparison with other exercises.
- Posture improvement.
I would not talk about the dangers of the exercise, especially when you consider that working with the lower block is considered the safest. In fact, this is an analogue of the rod thrust in the slope, which allows you to fix the position and better control the position of the body.
However, there are two main disadvantages that can greatly reduce its effectiveness:
- Strong shaking of the body.
- Traction due to the strength of the arms and shoulders, not the back.
Both minuses are provoked by the wrong execution technique and the wrong weight in the simulator.
Contraindications
The main contraindication is spinal injury. It is also desirable to avoid traction for shoulder injuries. Otherwise, there are no special restrictions.
Correct execution technique and types of exercise
In bodybuilding, the observance of correct technique is an axiom and a paramount rule (which is often violated, most often out of ignorance). Because the better you follow all the technical features, the greater the effect will be from performing each repetition in the approach. Now I will talk about the main types of traction and their differences.
To the stomach
This is the basic version of the front pull, which is considered completely universal. I would like to point out that performing the movement in the low crossover block is not considered a substitution. With this technique, the cable will not move horizontally, but from the bottom up. As a result, the load angle changes and other muscles will be included in the work. If you sit on the floor, and not on the bench, then doing the exercise will be inconvenient. This option is only suitable if there is no special simulator(although I did not meet the hall where it was not installed).
Pulling looks like this:
- Sit on a bench and place your feet on the platforms with your knees slightly bent.
- Grip the short handle with a neutral narrow grip (depending on the handle).
- Align the body and move it forward a little.
- Begin to slowly bring the handle to the stomach, slightly tilting the body back.
- At the peak point, bring the shoulder blades together as much as possible, then return the handle to the starting position.
I emphasize that the rocking of the body should be minimal. Only to better stretch the lats.
To the chest
Pulling to chest allows you to shift the load from the bottom of the trapezium to the top, as well as to the shoulders. The lats also receive the main load, but you need to monitor the deltas so that they do not overstrain. If they are the weak link in the deadlift, you will not be able to work with large weights and reduce the effectiveness of the exercise. A narrow handle is best, but if you have good mobility shoulder joints, you can do the exercise with an average grip. In any case, a wide grip is not recommended due to the strong reduction in amplitude and increased load on the shoulders.
To the head
Bringing the handle to the face is more classified as a movement on the shoulders, because the main load is significantly shifted to this muscle group. However, this pull works well on the upper lats and rear delts. I recommend doing this option for those who have problems with posture. In this case, the ideal would be a scheme of alternating classic traction in a sitting position and bringing the handle to the face (to the chin, to be more precise).
An example workout with the addition of a horizontal pull
What should be proper training with sitting traction? To begin with, a complete warm-up of the whole body, even the legs. After that, it is better to switch to pull-ups or vertical block as a replacement. Only then is it worth taking on traction when the muscles are warm enough and you can give your best in heavy power approaches. The whole back workout after a warm-up and cardio will look like this:
- Pull-ups / vertical pull block with a wide handle.
- Horizontal block traction.
- Bent over barbell/dumbbell row.
- Shrugs with dumbbells.
- Hyperextension.
At home
Even without going to the gym, horizontal traction is available to everyone. How to replace a bulky simulator? The answer is simple - rubber bands. Just stick them on desired height and do deadlifts in the same way as in the gym. You can move with one hand for more clarity and focus on the back.
Workout example:
- Warm up.
- Pull-ups on the horizontal bar.
- Horizontal thrust rubber band.
The tourniquet exercise can be alternated with dumbbell rows by week.
In the gym
Perform the deadlift as normal, after 1-2 exercises for the back and a full warm-up. Choose a repetition mode depending on your training goals, but I do not recommend going beyond 3-5 sets.
Gym workout example:
- Weighted pull-ups/upright pulldowns.
- Lever traction in the simulator / dumbbell traction in an incline.
- Horizontal traction in a block simulator.
- Shrugs.
- Hyperextension.
Warm up
Without a quality warm-up, it is better to get dressed and go home, because every movement can be traumatic. Stretch not only the back muscles, but the entire upper body. 4-5 minutes of warm-up and 5-10 minutes of light cardio at the beginning of the workout are enough.
Sets and Reps
For beginners, it is better to work in the repetition mode from 8 to 10.
For men, it is better to work in the 6-8 rep mode to develop strength and muscle mass. For girls, multi-rep work for 12-15 repetitions is ideal, but with a reduction to 8 in the last approaches and a gradual increase in weight.
The optimal number of approaches for traction is from 3 to 5.
How to choose a working weight
You can choose the right weight only by experience. Start small and try to get to the point where you find it hard to complete 5-6 reps. Based on this in subsequent workouts, but remember the progression of the load.
What grip to use
Regarding the position of the brush - it does not matter. The lats will receive the same load in any case. Medium and wide grips are great for pulling to the chest, so you can better pull your shoulders back and bring your shoulder blades together.
Nutrition and sports supplements
All these beautiful photos and videos of professional athletes doing deadlifts and getting extraordinary relief, it's a publicity stunt. Horizontal thrust is needed for powerful strength work. If you want to become slim, then you need to control nutrition and diet. Exercise is nothing more than a mechanical element that makes the body respond to the load. Of the mandatory sports supplements I can only recommend protein and vitamin-mineral complexes. Men are advised to add creatine to the list to increase strength and progression.
Common mistakes
Deadlift is an exercise with a minimal arsenal of mistakes, but the inhabitants of the gyms are trying in every possible way to use them. Here are the main ones:
- Excessive shaking of the body.
- Lack of focus on the target muscle (lats).
- Incomplete reduction of the shoulder blades at the peak point.
- Back rounding.
Each mistake significantly reduces the effectiveness of the exercise and can cause injury.
Conclusion
Horizontal pull in the block - great exercise. It can be replaced with a dumbbell or barbell row, but you are unlikely to be able to work with the same weights and efficiency. The exercise is truly versatile, effective and safe, so I strongly recommend including it in training program to everyone who wants to have developed back and good posture.
In contact with
Block pull to the stomach on the simulator
The pull of the horizontal block to the stomach on the simulator is an exercise for the back. It is performed in two technical versions, the choice depends on the type of simulator and the purpose of the exercise. It is used both in training for beginners for training in traction, and in training for more experienced athletes. Often used to correct muscle imbalances.
Purpose of the exercise
The main purpose of including this exercise in fitness training is to correct stoop and improve posture. The goals are achieved by strengthening the lats and rhomboids, as well as by creating the correct motor pattern, gaining the skill of “turning” the shoulders.
An additional goal of exercise in fitness is also hypertrophy of the back muscles.
How to do the exercise correctly
In order for the exercise to be performed correctly, you must first set up the simulator so that when working with it, the traction cable is parallel to the floor.
Starting position: arms extended forward, palms facing each other and firmly holding the handles of the block. The legs are slightly bent at the knees and firmly rest on the supports. The back is kept straight, the athlete looks straight ahead.
- Phase one. The traction begins - you need to try to pull precisely due to the isolated movement of the elbows - that is, using the latissimus dorsi. As soon as the elbows are level with the body, the first phase of the movement is over.
- The second phase - the elbows continue to move and extend far beyond the line of the body. The shoulder blades are brought together as much as possible. At the same time, the widest should be reduced as much as possible.
- The third phase is a delay for a couple of seconds with static tension in the muscles.
- The fourth phase is the final one. Hands return in a smooth controlled movement to their original position. The back should not be rounded.
If the exercise is performed with really large weights, the use of straps is acceptable.
Here are some of the most common mistakes beginners make when doing pulldowns, and tips for correcting them:
- too much weight is taken immediately. At the same time, it is impossible to keep track of the well-thought-out technique. The beginner is forced to perform thrust due to the movement of the body back. In this case, any sense in traction disappears completely;
- hence the rule: you need to start working out the technique only with small weights;
- widely spaced elbows - this is wrong! It is pressed to the body, they are able to provide the most efficient work. latissimus dorsi back. With the elbows apart, the rhomboid muscles of the middle of the back and the trapezium are more involved in the work;
- traction should not be performed due to the efforts of the biceps. You need to feel at what point the hands begin to dominate - and try to exclude them from work;
- the torso should not move too intensely, and the back should not be too rounded in the final phase. It is traumatic;
- you can change the handle to the crossbar when performing the exercise. In this case, depending on the position of the elbows, there will be pumping of different muscle groups. If the elbows are kept wide apart and looking up, then the trapezium, rhomboid muscle of the back and rear deltas are included. If the elbows are lowered down and pressed against the body, the deltas are practically switched off from work.
Thus, by changing only the position of the elbows, the athlete can regulate the degree and depth of the study of certain muscles.
Working muscles
The press and muscles of the body as stabilizers, the rotators of the shoulder as auxiliary, the latissimus dorsi and rhomboid muscles as the main ones.
Technique
The technique of working on a block and lever simulator is slightly different. There are two variations of the exercise - traction with one hand and two hands.
Horizontal traction to the stomach with 2 hands in a block simulator
It is possible to pull the horizontal block with a narrow and wide grip. For a narrow grip, it is advisable to use a special L-shaped handle. With a narrow grip, the elbows are directed to the sides, with a grip at shoulder level - down. The movement begins with the tightening of the shoulder blades to the spine and the active involvement of the back muscles. Next, the elbows are carefully brought into the plane of the spine and the thrust reaches the body. Then the muscles are gradually relaxed, the handle of the simulator is returned to its original position.
1 hand pull
The one-handed pull differs in that the handle for pulling with one hand is taken, and the free hand is calmly located along the body. It is necessary to significantly tighten the abdominal muscles so that there is no strong rotation along the axis of the spine, natural rotation is allowed.
Traction in the lever simulator
Lever simulators for traction to the stomach are of several types:
- one in which the thrust is carried out to the lower abdomen, and the rotation of the body is not applied;
- the thrust is carried out to the line just above the waist, due to the higher seat on the bench and the design of the simulator, and the elbows are pulled behind the back during the thrust.
The advantage of the lever system is the possibility of multidirectional hand movements, and performing exercises in turn. The disadvantage is that not all people have the possibility of an anatomically correct grip, the handles for many are too wide or narrow.
According to biomechanics, the movement copies the pull of the block.
Sets and reps are determined individually depending on the purpose of the exercise and are usually 8-12 reps in 3-4 sets.
