- one of the best basic exercises for the back muscles, as well as an excellent alternative movement for those who do not yet know how to do pull-ups on the horizontal bar. At first glance, traction upper block is nothing complicated, but you can achieve truly tangible results with this exercise only if you master correct technique execution. In this article we will tell you how to correctly perform lat pull-downs while sitting, what are the nuances and features, and also point out common mistakes beginners.
Effective back workout
Let's see what a powerful and effective training latissimus dorsi muscles:
- Pull-ups on the bar wide grip
- Wide grip bent over row(3 sets of 10 repetitions);
- Wide grip lat row(3 sets of 10 repetitions);
- One-arm dumbbell row(3 sets of 10 reps).
During training, do not forget to use an athletic belt so as not to injure your lower back. This workout is guaranteed to give a powerful impetus to the growth of your latissimus muscles and significantly load your back. If you already have quite a lot of experience in the gym, then it will be difficult to shock your back with such a set of exercises, in which case we recommend that you familiarize yourself with other training programs:
The vertical pull of the block is a lightweight upgrade of the classic ones. From a target point of view muscle work, these two exercises are conditionally identical and target the widest muscles, forming their “thickness”.
Wide-grip lat pull-down technique and recommendations:
- If you want to get extra benefits from the wide-grip lat pull-down exercise, try grabbing the handle reverse grip. This will expand the motor amplitude and simultaneously “hook” the biceps. However, from the point of view of lat activity, a direct grip is still more preferable.
- Do not allow “pendulum” movements of the body back and forth - keep your back in a relatively vertical position, only slightly deviating at the moment of applying traction. Excessive bending transforms the exercise into a movement that is completely different in direction of impact - frontal row.
- Try not to use a lock grip in wide-grip lat pull-downs - such an insignificant detail as position thumb can play a significant role in load distribution, increasing the share of participation in arm movements.
- In the lowest position of your elbows, do not forget to bring your shoulder blades together - there is no need to rob yourself of the range of amplitude.
- The logic is the same for all pulling movements: try to relax your biceps and move your elbows down in isolation.
- A straight handle with bends on the sides will help you determine the width of your grip - the position of your hands should be 5-7 cm further than the bend.
- Make sure that at the bottom of the concentric section your forearms become a continuation of the pulley cable.
Contraindications for lat pull-downs with a wide grip in front:
Injuries can become a serious obstacle to performing deadlifts. shoulder joints, as well as their limited mobility.
Wide grip chin row alternatives:
For athletes with severe muscle asymmetry(especially against the background of spinal curvature) it is recommended to perform vertical rods with one hand.
Lord of the entire site and fitness trainer | more details >>
Genus. 1984 Trained since 1999 Trained since 2007. CMS in powerlifting. Champion of Russia and South Russia according to AWPC. Champion Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
Place in: out of competition ()
Date: 2012-05-29 Views: 577 859 Grade: 5.0
Why medals are given to articles:
Additional- And
Difficulty of execution- average
Parallel grip lat pulldown - video
Weight and reps for beginners
For men: 10 - 15 repetitions 25 - 30 kg. 2 - 3 approaches.For women: 10 - 15 repetitions 15 - 20 kg. 2 - 3 approaches.
Load by muscle group
The load is indicated on a 10-point scale (the total load is summed up)Description of the exercise
This exercise stretches the lats very well and works them well. At the bottom point, bend, meeting the handle with your chest, at the top point, lean forward a little. This will enhance the effect of this exercise. Main features
1. This type of traction, firstly, is quite comfortable, and can be done by people with any degree of mobility in the joints. And secondly, it works better on the central part of the back. Including not only the latissimus muscles, but also the teres and infraspinatus muscles. 2. At the lowest point, you need to arch your back, squeeze your shoulder blades together and push your chest up. As if I meet the handle with my chest. And at the top point, it is advisable to move the body forward in order to better stretch the muscles. 3. If you don't know how to do pull-ups, this exercise will help you learn faster. Because it imitates pull-ups. The weight should be such that you can do at least 8 repetitions. 4. Alternatively, you can do rows with a wide parallel grip. For this you need a special pen. With this option, the load will be distributed more on the outer bundles of the latissimus muscles. 5. Try not to spread your elbows to the sides, but press them closer to your body. This will increase the efficiency of the exercise.Lord of the entire site and fitness trainer | more details >>
Genus. 1984 Trained since 1999 Trained since 2007. CMS in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
Place in: out of competition ()
Date: 2012-05-29 Views: 757 746 Grade: 5.0
Why medals are given to articles:
Additional- And
Difficulty of execution- average
Wide grip lat pulldown - video
Weight and reps for beginners
For men: 10 - 15 reps 25 - 35 kg. 2 - 3 approaches.For women: 10 - 15 reps 15 - 25 kg. 2 - 3 approaches.
Load by muscle group
The load is indicated on a 10-point scale (the total load is summed up)Description of the exercise
The wider the grip, the more the external lat beams work. You can also pull with a reverse grip. Then the biceps will be more involved. At the bottom point, be sure to bend, as if meeting the handle with your chest, and at the top point, on the contrary, lean forward. Main features
1. When lifting up, it is advisable to move your body forward a little to stretch the working muscles. When moving down, you need to arch your back, bring your shoulder blades together and push your chest up. In this case, a slight deviation of the body back is allowed. All this is done so that you can stretch and contract the latissimus muscles more strongly. 2. This option puts more stress on the back (latissimus muscles and upper back). With this option, you need to take it wider than your shoulders. But not too broadly. The grip width should be approximately 1.5 shoulder width. 3. If you know how to do pull-ups, then lat pulldowns will be a good addition to pull-ups. Take the weight so that you can do at least 8 repetitions correctly. 4. You can attach the straps to the handle. This will allow you to not think about your forearms. That is, you can unload your arms as much as possible and load your back. 5. Try to mentally focus on the shoulder blades. That is, try to specifically pull more not with your hands, but with your shoulder blades.The exercise is intended to develop the back muscles lying closer to its central part and has little effect on outside latissimus muscles. In addition, with this form of execution, the biceps are also involved, and much stronger than with a standard grip, which also needs to be taken into account. The exercise will not give any special muscle mass, and is not intended for beginners, for whom there is no particular need to separate and give relief to the muscles.
The latissimus dorsi, or rather their inner parts, the rhomboid major and minor muscles.
Auxiliary: biceps brachii.
Equipment
Block exercise machine with the ability to perform upper rows.
Execution technique
- Grasp the handle of the cable of the exercise machine with an underhand grip, your palms facing you, the back of your hands turned in the opposite direction. The distance between the hands is approximately equal to the length of your forearm from wrist to elbow, no more.
- Sit on the seat, place your legs under the knee rest, fix them there, place your feet on the floor. Starting position– sitting, arms extended upward, elbows bent, weights of the simulator raised.
- Without bending back at the lower back, while inhaling, pull the handle of the cable towards you, ensuring the correct range of movement of your arms. The elbows should move strictly in the plane of the machine cable, without deviating in any direction. Pulling the handle up chest, try to touch her chest, feeling at this time a strong contraction of the muscles being trained. After holding for several seconds, release the handle upward, slower than you pulled it.
- Exhale as you move your arms up. Constantly keep your back muscles tense and do not let the cable pull your arms behind you. At the top point, fully straighten your elbows, try to feel how the load stretches the muscles. Then repeat the exercise again with the same technique.
Main mistakes
Work with the lower back, involving at least three non-target muscles in the exercise, abducting the elbows to the sides, which greatly changes the biomechanics of the entire exercise. Flexion and extension of the hands, which leads to excessive stress on weak wrist joints, and rounding of the back forward, which also adversely affects technique.
Sequence
When training the back muscles, it is better to put work on the block at the very end of the training, after exercises with a barbell, and if you have planned other variations of block pull, then after all of them.
Video “Close Grip Lat Pulldown”
