- one of the best basic exercises for the back muscles, as well as a great alternative movement for those who do not yet know how to pull themselves up on the horizontal bar. At first glance, traction upper block is nothing complicated, but to achieve a really tangible result with the help of this exercise is possible only when mastering correct technique execution. In this article, we will tell you how to properly perform the traction of the upper block while sitting, what are the nuances and features, and also point out common mistakes beginners.
Effective back workout
Let's see how a powerful and effective training latissimus dorsi back:
- Pull-ups on the bar wide grip
- Wide grip barbell row(3 sets of 10 reps);
- Wide grip upper pulldown(3 sets of 10 reps);
- Dumbbell row with one hand(3 sets of 10 reps).
During training, do not forget to use an athletic belt so as not to injure your lower back. Such a workout is guaranteed to give a powerful impetus to the growth of your latissimus dorsi and will significantly load your back. If you already have a fairly long 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 thrust of the block is such a lightweight upgrade of the classic ones. In terms of target muscle work, these two exercises are conditionally identical and aim at the widest, forming their "thickness".
Wide grip upper block pulldown technique and recommendations:
- If you want to squeeze the extra benefit out of the wide grip chest pulldown exercise, try taking the handle. reverse grip. This will expand the range of motion and simultaneously "hook" the biceps. However, from the point of view of the activity of the widest, 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 tilt transforms the exercise into a movement that is completely different in direction of impact - frontal traction.
- Try not to use the lock grip in the pull of the upper block to the chest with a wide grip - such an insignificant detail as the position thumb can play a significant role in the distribution of the load, increasing the proportion of participation in the movement of the hands.
- In the extreme lower position of the elbows, do not forget to bring the shoulder blades together - there is no need to rob yourself in the range of amplitude.
- The logic is the same for all pulling movements: try to relax your biceps and drive your elbows down in isolation.
- A straight handle with bends on the sides will help you decide on the grip width - 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 block cable.
Contraindications for wide grip pulldown in front of you:
Injuries can become a serious "hindrance" to the performance of traction. shoulder joints and their limited mobility.
Wide Grip Chin Pulldown Alternatives:
For athletes with severe muscle asymmetry(especially against the background of curvature of the spine) it is recommended to perform vertical traction with one hand.
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.
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Date of: 2012-05-29 Views: 577 859 Grade: 5.0
For what articles are given medals:
Additional- And
Difficulty of execution- medium
Pulldown from the upper block with a parallel grip - 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
This exercise stretches the lats very well and works them out well. At the bottom point, bend, meeting the handle with your chest, at the top - lean forward a little. This will enhance the effect of this exercise. Main chips
1. This kind of traction, firstly, is quite comfortable, and people with any degree of mobility in the joints can do it. And secondly, it works out the central part of the back better. Including not only the latissimus dorsi, but also round and infraspinatus. 2. At the bottom point, you need to bend your back, bring your shoulder blades together and push your chest up. As if I meet the pen with my chest. And at the top point, it is desirable to move the body forward in order to better stretch the muscles. 3. If you do not know how to pull up, then this exercise will help you learn faster. Because it mimics pull-ups. The weight should be taken so that you can do at least 8 repetitions. 4. Alternatively, you can pull with a wide parallel grip. This requires a special pen. With this option, the load will be more distributed to the outer bundles of the latissimus dorsi. 5. Try not to spread your elbows to the sides, but press them closer to the body. This will increase the efficiency of the exercise.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 of the Krasnodar Territory according to IPF. 1st category in 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: 757 746 Grade: 5.0
For what articles are given medals:
Additional- And
Difficulty of execution- medium
Pull to the chest from the upper block with a wide grip - 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 on muscle groups
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 outer lats 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 chips
1. When lifting up, it is advisable to feed the body a little forward in order to stretch the working muscles. When moving down, you need to bend your back, bring your shoulder blades together and move 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 dorsi muscles more strongly. 2. This option loads the back more (the latissimus dorsi and upper back). With this option, you need to take wider shoulders. But not too wide. Grip width should be approximately 1.5 shoulder width. 3. If you know how to pull up, then pulling from the upper block will be a good addition to pull-ups. Take the weight so that you can correctly do at least 8 repetitions. 4. You can attach the straps to the handle. This will allow you not to think about the 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 designed to develop the muscles of the back, which lie closer to its central part, and have little effect on outside latissimus dorsi. In addition, with this form of execution, the biceps are also connected, and much stronger than with a standard grip, which must also be taken into account. Exercise will not give much muscle mass, and is not intended for beginners, for whom there is not yet a special need for separation and shaping the muscles.
The broadest backs, or rather their inner sections, large and small rhomboid muscles.
Auxiliary: biceps shoulder.
Equipment
Block simulator with the ability to perform upper traction.
Execution technique
- Grab the handle of the cable of the simulator with a grip of the hands from below, while the palms are looking at you, the back of the hand is turned in the opposite direction. The distance between the hands is approximately equal to the length of your forearm from the wrist to the elbow, no more.
- Sit on the seat, put your legs under the knee support, fix them there, put your feet on the floor. Initial position- sitting, arms extended upwards, unbent at the elbows, the weights of the simulator are raised.
- Without bending back in the lower back, while inhaling, pull the handle of the cable towards you, following the correct range of motion of the hands. The elbows should move strictly in the plane of the simulator cable, without deviating in any direction. Pulling the handle up chest, try to touch it with your chest, feeling at this time a strong contraction of the trained muscles. After holding up to a few seconds, release the handle up, slower than you pulled it.
- Exhale as you move your arms up. Constantly keep your back muscles in tension, do not let the cable pull your hands 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.
Major Mistakes
Work with the lower back, involving at least three non-target muscles in the exercise, abduction of 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 the technique.
Priority
when training the back muscles, it is better to put the work on the block at the very end of the workout, after the exercises with the barbell, and if you have planned other block traction options, then after all of them.
Video "Narrow Grip Pulldown"
