Who among us does not dream of a beautiful, proudly straightened back and posture, like a ballerina? Bone Broad answers: the one who does the thrust does not dream top block! In addition to the obvious benefits and ease of implementation, this exercise there is one more indisputable advantage: there is a block simulator in any gym. A sports club may not have a leg press, ellipse, or knee-breeding machine, but the upper block, like Lenin for the revolution, is the backbone!

If you want strong beautiful back, if you are wondering which is better: craving for the chest or for the head, as well as how to learn how to pull up, then read the article soon!

Upper block thrust

Actually, what is good about the thrust of the upper block is that it is "creative", ie. variable exercise. The most common are the following linkage options:

Per head;
in front of the chest;

The purpose of the thrust of the upper block - working out the back muscles... In fact, these are the same pull-ups on the bar, just the opposite: in this exercise, you are not pulling up, but the bar (the handle of the simulator) "tends" to you. The pull of the upper block to the chest will be a great addition to deadlift.

What muscles are involved?

The thrust of the upper block has as its main purpose the study latissimus dorsi which are also called wings. Secondary muscles are the biceps, shoulders, and forearms. The long head of the triceps acts as a dynamic stabilizer.

Full list muscles involved in movement and engaged by this exercise:

brachialis / brachioradialis;
biceps;
large / small round;
back delta;
cavity;
diamond-shaped;
lifting the scapula;
trapezoidal (lower / middle part);
small chest.

The deadlift is a basic exercise, as it involves the work of several muscle groups and joints. Despite this, it is recommended to use it as additional load after execution hard exercise, usually, as already mentioned, after the deadlift.

IMPORTANT: When done regularly and properly combined with other exercises, both the head and chest pulls can help strengthen muscles and relieve chronic shoulder and lower back pain. However, if you know you have back problems, without the permission of a (preferably sports) doctor, you should not study.

What is the difference between the head and the chest?

Despite a common misconception, the pulldown does not include the lats better than the classic deadlift to the chest, but with the first option, there is an increased risk for shoulder injury. Muscle activity in these two options is almost the same, which cannot be said about the load on shoulder joints and rotator cuff.

According to a study published in the Journal of Strength and Functional Fitness, when the shoulder joints are in a horizontal abduction position in combination with external rotation (as we see when pulling the upper pulley behind the head), the load on the rotator cuff increases.

To stabilize the head humerus, the muscles of the rotator cuff have to exert more force, which makes them vulnerable and increases the risk of injuries, in particular, tendonitis and pain. In short, you can injure your shoulder.

Particularly zealous individuals, when zealously performing the pull for the head in the lower phase of the movement, can hit themselves with a bar on the cervical vertebrae, which is fraught with injury and even a fracture.

Output: By doing chest pulls, you not only gain similar or better muscle activity, but you also reduce the risk of injury to your shoulder, neck, or nerves, so it's best not to risk it. Although again with correct technique and quality, thoughtful execution, you are unlikely to be able to harm yourself.

Top pulldown or pull-ups?

Which exercise is best for the back: pull-ups or overhead pulls? So, of course, pull-ups are better for the width of the back, this is as obvious as the superiority of working with free weight over simulators, but not every beginner will master at least 5 pull-ups. You yourself understand that the amount of work that needs to be done to see the result is clearly greater.

So an excellent way out in such a situation is to do upper block rods, and then a gradual transition to pull-ups on the horizontal bar. Thus, we develop the strength that is needed to pull up our little body on the cherished horizontal bar. As an intermediate option (especially for girls), you can use pull-ups in the gravitron, and as the strength develops - transition to a facelift.

Pull-ups on the bar with rubber shock absorbers

General advice when working with a traction simulator from above, the training program work with free weight.

The technique of pulling the upper block behind the head

Technique to the chest

Walk up to the machine and set up a straight stick. Sit on the bench and bring your knees under the rollers after adjusting their height. This is to ensure that the working weight does not pull you up. Set the optimal height of the support rollers for the legs of the block trainer in the vertical row: they should firmly fix the hips, preventing them from coming off the bench during the exercise, otherwise you just won't be able to do the exercise normally.

Before pulling the block to your chest, lean back slightly so that the angle is 70-80 degrees, bending your chest forward and bending at the lower back. Grasp the handle with a straight grip. Extend your arms upward, keeping the bar at the desired width.
Remember what already grip, the more work biceps(which we don't need) and more range of motion... How wider grip, the more it works back(which we are trying to achieve), but less amplitude.
So you yourself will have to look for "your" optimal grip, in which you will have greater range of motion, a biceps will not take on the entire load... Choose a grip "for yourself", ie. according to my feelings, I follow the rules set out above.
With all this, the pelvis must be placed on the seat so that the upper block and the bar are not in front of the chest (as many recommend), but RIGHT ABOVE YOU(over your head). This is done specifically so that the back muscles contract. Elbows should be pulled back.
Inhale, as you exhale, begin to pull the bar down until it touches your upper chest. You need to pull strictly vertical(without leaning towards yourself), i.e. the handle should go up down... To do this, and in order not to bang your head on the handle, you need to do lower back deflection(push your chest forward). Due to the deflection in the lower back, you kind of leaned back, and it is due to this that the handle will pass by your head (your face, chin and neck, by the way, face looks up) descending to the upper chest.

It turns out that in this position and only in it, we pull the handle VERTICAL DOWN. In a different position we pull her ANGLE(to yourself), which absolutely negates all efforts.

Improper exercise performance. The cable does not run vertically, but at an angle!
Make sure that top part the torso remained motionless, only the arms should move. At the lowest point (compressed position), additionally squeeze the blades. Do not pull the bar with your hands, they are just needed to hold the projectile.
The movement should be calm, smooth, without jerks... At the bottom point, linger for 1-2 counts and statically squeeze the back muscles, then slowly return to the starting position (at the top point, THE HANDS IN THE ELBOWS DO NOT BEND TO THE END, so that the load does not go away from the back muscles).
Slowly and under control, return the bar up, but the arms should not be fully extended, but latissimus the backs are stretched. Breathe in at this part of the movement.

Advice: Never straighten your arms when doing chest pulls and pull-ups fully... When you straighten your arms, the muscles stretch a lot, which can lead to tearing of the biceps and muscles shoulder girdle... Better to keep constant muscle tension, in order to avoid injuries, God protects those who are taken care of. Some people straighten their arms to rest between reps. If you choose this option, keep in mind that when you hang from the bar, the ligaments of the shoulder become in a vulnerable position... Try to do the deadlift and pull-up in one smooth motion, without jerking.

Mistakes and how to take off to fight

MAIN ERROR # 1: the movement is at the expense of the hands, and not at the expense of the back.

WHY ARISES: every chain is only as strong as its weakest link.

This is a great analogy for many back exercises as they involve the biceps. The problem is that our biceps are smaller and weaker than our backs, and they tire out earlier. You will have to figure out how to pull the weight with your back, and not with your biceps, otherwise your back workout will end much earlier than necessary.

The rule for these (and many others) exercises is that if you feel that the exercise is not working at all the muscle that was intended, then something is wrong, you need to reconsider your views on the technique of execution.

SOLUTION: Part of the solution to the problem is the right allocation of effort. It is necessary that the back muscles begin the movement, moving the shoulders. In this case, the arms are bent at the elbows only in order to enable the shoulder to move with maximum amplitude. Imagine hands are simple ropes with which you cling to the handle, and your motor, locomotive, driving force is your back. Do it smoothly. There is no need to split the work of the back into separate phases.

ERROR # 2: we lower the handle of the block too low.

WHY ARISES: it doesn't matter why you torture yourself so much, trying to reach the handle of the block to your feet. After all, this is none of our business. The important thing is that you are trying to work with a weight that you cannot control, thereby reducing the effectiveness of the exercise. Below the level of the upper chest, the triceps enters the work, which no longer pulls, but pushes (without the help of the back!) The handle further, towards the hips.

HOW TO FIX: don't pull low, that's all 🙂 Control your movements! To begin pulling the upper pulley, grab the pulley handle with any grip, sit up straight and arch your back slightly. Pull the handle of the block forcefully towards the upper chest, not below, (or behind the head), trying to bring your elbows behind your back. Hold for a second at the end point and then slowly, fully controlling the weight, return to the starting position - until your arms are fully extended upwards.

ERROR # 3: very often - the back is too round.

WHY ARISES: the answer is simple, because it's hard.
Research shows that it's all about which muscle groups you have the most developed. When your back is arched, you rely primarily on the back extensors. However, if your back is not as strong, or if your hips are significantly stronger back and can "pull" the load onto themselves, it is quite possible that when working with serious weights, you will have a tendency to round your back.

Most people can really lift more weight when round the back. This movement is to some extent "natural", since in such a position it is easier for the body to take a complex weight. Doing this, of course, is not worth it, because it threatens with all sorts of injuries and pains.

Robert Panariello, director of a physical therapy center in Bayside, New York, explains: “By rounding your back, you are depriving yourself of the necessary reserve of stability and it is very dangerous. From the point of view of biomechanics, when performing any exercise, it is necessary to occupy the most stable position. " If you do not provide yourself with the necessary margin of stability, then you can easily injure yourself.

HOW TO FIX: In all pulling movements, you need to try to maintain a natural position of the back, without rounding it either in the upper or in lumbar... You need to keep your head straight and not relax for a second! Take less weight and be sure to ask someone to control your technique!

Basic nuances

the weight should stretch back, and not with your hands, for this, watch the position of your hands / forearms and bring your shoulder blades together;
elbows should "walk" along the body way down;
do not tilt the body too much back, this is permissible only when working with large weights in a cheating manner;
use webbing when working with large weights to hold the bar and not “drag” you up;
pull the bar up top pectoral muscles;
don't tilt your head way down and don't look down;
avoid sharp jerky deadlift movements;
do not hunch over or drop your shoulders;
at the bottom delay 1-2 counts and statically contract your back muscles.

How to learn to pull up?

First, let's figure out why pull-ups are so difficult for women?

The female body is biologically more resistant to external influences. Nevertheless, some of the loads that are easily tolerated by men turn out to be unbearable for women. Simply put, a woman is better able to tolerate long-term exposure to low intensity, and a man is better at coping with short-term tasks. high intensity.
How does this relate to exercise?

Unlike men, it is more difficult for women to perform pull-ups, moreover, even with intense and properly organized workouts, not all women will be able to pull up well. In push-ups, presses and deadlifts for superficial muscles back results will also be lower on average. In addition, a relatively weak upper body often limits deadlift performance and even squats. BUT this is not a reason to conclude that women should exercise differently. Means (exercises) and methods (load value, number of approaches and repetitions) do not differ between women and men.

According to the results of a few studies, the strength of the upper body of women is 43 - 63% less, the lower body is 25 - 30% less than that of men.

But still.. HOW TO LEARN TO PUSH UP? FROM SCRATCH

Let's save each other from the same type of advice such as "swing your back / arms", "Go in for sports", etc. I think this is already obvious. Here are the nuances that you are most likely missing.

Correct grip
The fingers should be pointing towards you, and the thumb wraps around the bottom of the bar. There are several types of grips that can be used when performing a movement, but this is the place to start.
Why? Yes, because the load at reverse grip will go to more biceps, and it is larger in structure and withstands a more serious load than triceps.

Strong wrists
Strengthen your wrists by hanging for a minute. For pulling ups, it's important to have a fairly strong wrist, which most of us don't have.
Grasp the bar with an overhand grip and straighten your arms. Hang at first as much as you can. Ideally, bring this exercise up to 60 seconds. To complicate the task, hang small weights of 1-2 kg on your legs or shoulders.

Negative repetitions. (see picture)
Beginners should use negative repetitions. To do this, you need to raise it above the horizontal bar, using, say, a chair. Swedish wall then this is just perfect. Place your feet on it and grab the top of the bar.
When you have reached the starting position, begin to slowly descend downward. After that, rise again to the starting position and perform the next repetition. Perform in this mode from 3 to 5 repetitions, 5-7 repetitions each.

By the way, a repeat counts when the chin rises. above the level of the crossbar.
Insurance
Ask for insurance while pulling up. As soon as you already feel the strength to completely do this exercise, you will need an assistant in the person of a coach, the most handsome man in the gym or a friend.

Grab the top of the bar, hang and try to pull yourself up to chin level. If at some level you do not have the strength, let the assistant will push slightly up. In the process of training, you can already do without it.

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Hello everyone. You know, today I decided to make out one very interesting and extremely useful exercise- traction of the upper block to the chest. Not only will I describe it in detail, I will outline all its advantages, but you can also learn about its correct technique, about the variety of grips and much more. I'm sure you can learn a lot of interesting things from this article.

Watching sports motivational videos? If not, be sure to check it out. Surely you could observe there how girls or guys pulled the curved handle on the cable to themselves from above. This is called a block trainer. You can use it. So, the pull of the curved handle is called the pull of the block to the chest.

Why is the upper pulley needed?

The main purpose of this exercise is to develop, strengthen the muscles of the back and arms, and increase performance. physical qualities designated areas such as strength, coordination.

Yes, volume muscle mass with the help of this exercise, you can also work out. Getting rid of the deadlift from the arms and upper back also helps, you just need to set correct weight and work according to the appropriate system.

The difference between pull-ups and pull-ups

The fact is that the exercise on block trainer acquires a somewhat insulating character. No, do not think - the exercise remains on the list of basic ones, since it involves several groups of muscles and joints, but some others are excluded (isolated) from the number of working muscles.

For example, the muscles of the lower back, abs, thighs. Unlike pull-ups on the horizontal bar - all these muscles there make a significant contribution to bringing your body to the bar. That is why it is difficult for everyone who does not have problems with pull-ups to lift a weight on a block simulator equivalent to their own - some working muscles are excluded from work.

Grips on the pull of the upper block

Whatever the grip, the same muscles will always work, but with varying degrees of tension.

So when pulling wide grip the latissimus dorsi get the greatest load, provided the correct technique is used.

With a narrow grip - several at once: the front part of the deltoid muscles, the biceps of the arms and the inner part of the forearms. Reverse grip - biceps and brachioradial muscles ( outer part forearms).

Technique

The initial position of the body on the simulator. Before sitting on the seat of the block trainer, you need to choose a grip (its width, the position of the palms) and straighten your arms.

After the done "procedure" - sit down, having knee joints for special "rollers". The feet are clearly under these "bolsters", and the legs are at right angles to the floor. So, the legs are positioned correctly, the hands are holding the handle of the simulator. It remains only to lean back a little, still raising the blocks by 5 - 6 cm. All of the above is the correct starting position.

Movement (craving) towards oneself and from oneself. Remember, the handle should not "walk" strictly vertically, its motion vector should be slightly deviated from the vertical position (this is achieved by tilting the body back, which I noted above).

The first thing you will need to do is not bend your elbows and pull the handle towards you with your hands. This is to pull the handle with the shoulder blades, bringing them together, with straight arms. Having brought the shoulder blades to the stop (bringing them together), it is necessary to begin the movement of the arms - to bend them at the elbows, bringing the handle to the upper chest. Hold this position for a couple of seconds, straining all the muscles involved in the work.

The upward movement is carried out gradually, without jerking (smooth relaxation of all muscles, except for the carpal muscles). You should also not take your butt off the seat.

So let's review the main points of pulling the block to the chest: starting position, pulling with the shoulder blades, then arms, holding in peak tension, smoothly lowering the block.

Benefits of working with an exercise

Well, firstly, this is an opportunity to achieve your goals without climbing on a horizontal bar - it is much harder there.

Secondly, this is an opportunity to learn how to pull up if there are problems with this.

Thirdly, the ability to adjust the counterweight, which without outside help you can't do it on the crossbar. Remember how the physical education teacher at school, holding the legs, helped everyone who did not know how to pull up? There is, of course, another great one.

Fourth, the exercise is a great addition to other back and biceps exercises.

Conclusion

The pull of the upper block to the chest is an excellent multifunctional exercise with a simple technique and many advantages. And lastly from me, a recommendation of the course of Denis Borisov " MEN'S SCHEME».

Learn more about the course ""

Best regards, Vladimir Manerov

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The vertical thrust of the block is such a lightweight upgrade of the classic ones. From the point of view of targeted muscular work, these two exercises are conditionally identical and aimfully hit the lats, forming their "thickness".

Wide grip pulldown technique and recommendations:

If you want to squeeze the extra benefit out of the wide grip pull of the upper block to the chest - try to grab the handle with a reverse grip. This will allow you to expand the motor amplitude and in parallel "hook" the biceps. However, from the point of view of the activity of the lats, the 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 application of traction. Excessive tilt transforms the exercise into a movement that is completely different in the direction of the impact - frontal pull.
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 participation in the movement of the hands.
In the lowest position of the elbows, do not forget to bring the shoulder blades together - there is no need to steal from yourself in the swing of the amplitude.
The logic is the same for all pulling movements: try to relax your biceps and lead your elbows down in isolation.
A straight handle with bends on the sides will help you decide on the width of the 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 an extension of the block cable.

Contraindications for pulling the upper block with a wide grip in front of you:

Injuries of the shoulder joints, as well as their limited mobility, can become a serious "hindrance" to the execution of the deadlifts.

Wide Grip Chin Row Alternatives:

For athletes with pronounced muscle asymmetry (especially against the background of curvature of the spine), it is recommended to perform vertical rows with one hand.

V training complex the thrust of the upper block is turned on while sitting, using the entire muscle mass. The technique provides several options for performing - to the back of the head, to the chest.

When pulling the upper block to the chest, muscle fibers become thicker;
If you perform the pull of the vertical block behind the head- grow in width, which is why the back takes an athletic shape.

Movements are made by contraction small muscle chest, directing the scapula down and the lateral back, taking the shoulders back.

The practices are similar in principle, but instead of lifting the body, the bar of the simulator is "pulled up". The load is distributed according to the position of the arms:

At narrow setting brushes falls on the broadest back and large chest.
Reverse grip- on long head and double-headed bundles.
With a wide- on the back delta, subscapularis, middle part broadest back, large chest.

Row of the upper block to the chest: execution technique

Muscles work: abdominal, spine erector, shoulder cuff, anterior dentate, rhomboid, wrist flexors.

We take a comfortable position in the simulator, not forgetting to adjust the rollers that fix the knees.
We hold the body strictly vertically, push the chest forward.
We take the handle with a wide grip, direct the elbows down. With a powerful breath, pull the back muscles downward. We work with our hands in one plane. During the whole set, we keep our back in tension.
We lower the handle to the chest - slightly below the chin, while feeling the contraction of the back muscles. It is important that the forearms are not involved in the work. If this happens, we lower the bar on the chin line.
After a short pause on exhalation, slowly release the handle up.

Common beginner mistakes deadlifting vertical block:

separation of the buttocks;
rounding the back;
biceps thrust;
incorrect weight;
lowering the handle to the stomach.

Avoid the temptation to lean forward. In this position of the body, there will be no results. At the same time, due to overloading of the back, he will easily get injured.

Row of the upper block with a parallel grip to the chest

Alternative option with an emphasis on the latissimus dorsi, designed for beginners, since it is considered the lightest of all.

You will need a couple of handles that are used for.
In this case, the permissible torso angle is up to 20 °.
The principle is identical to the previous one: we cling to the parallel handles with our brushes, pull them towards us.

Narrow Grip Row

Row of the vertical block for the head

Unlike the previous version, here you need good flexibility of the joints of the shoulder girdle.
Work: large pectoral, biceps of the hands, rhomboid, the lower part of the trapezium.

PI as in the previous version: the feet are fixed at the floor, the hips are under the bolsters.
We grab the base with a wide grip with the fingers down. We bend our elbows at right angles, direct them down.
We move the head forward, focusing our gaze in front of us.
We pull the bar to the back of the head, controlling the position of the elbows, moving close to the body along the path of the arc. We make sure that the cable moves in a vertical plane.
After touching the neck for a moment, freeze, release the bar up. At the peak point, the arms are fully extended, maintaining tension in the shoulders. If selected heavy weight, before going into the negative phase, we allow ourselves to exhale.

An important condition- to make movements exclusively with the back muscles. We try not to stretch the muscles too much - sometimes deep movements lead to dislocations.

Regular exercises strengthen the ligaments, develop muscles.

Feeling of tension, rush of blood indicate correct execution... In the absence of sensations in the middle zone of the back, we lose weight, adjust the technique.

For mass growth we perform traction of the vertical block to the chest and behind the head 10-12 takes in 3 sets- depending on the weight. When working with heavy weights, we use wrist straps, providing fixation of the palms.

The main types and principles of the exercise

T yaga of the upper block is one of basic exercises, it acts on almost all the muscles of the back and mimics. The difference is that the athlete does not pull his weight up towards the bar, but rather pulls it towards him.

Unlike traditional exercises on the horizontal bar, the pull of the upper block to the chest or behind the head allows you to both adjust the weight and shift the angle of the pull in any direction, working out certain areas of the back. As on a horizontal bar, an athlete can use different grip options: wide, narrow, straight, reverse.

Main types

Two options for pulling the vertical block - to the chest and behind the head - affect different parts of the back. Studies of bioelectrical muscle activity during exercise different options vertical thrust, carried out with the help of electroneuromyography, proved that it is the pull of the upper block to the chest with a wide grip that best works out the latissimus dorsi muscles. When pulling the block behind the head, the rear deltoid muscles and the biceps of the shoulder, for which there are many separate exercises for pumping.

It is important to know that when pulling the upper block behind the head, the shoulder joints are in an unnatural position. The load on the rotator cuffs and the anterior capsule of the shoulder joints increases.

Moving too quickly can even lead to temporary paralysis of the arms if the nerve plexus is damaged. In the lower phase of the movement, with a strong jerk, the athlete runs the risk of harming himself by hitting the cervical vertebrae with the crossbar.

The benefits of exercise and working muscles

Row of the upper block to the chest- an exercise in which different groups joints and muscles: not only the back is actively working, but also the muscles chest and shoulders. The biceps also participate in the process, but if done correctly, the traction occurs due to the lats of the back and pectoralis major muscles.

List of working muscles:

When pulling the head the load goes on the same back muscles, albeit slightly weaker, but the deltoid muscles and flexors of the arm (biceps, shoulder muscles). For those who have recently started to exercise, doing the deadlift is not recommended - this is an exercise for experienced athletes. It requires increased attention to correct execution, since relaxation of the shoulder girdle in the process can cause sprains. In addition, you have to constantly monitor the distribution of the load - it is more likely that the biceps will take on the bulk of it.

Vertical row in a block trainer suitable for, as it serves as an adequate replacement for pull-ups on the horizontal bar and with the help of a gravitron. Exercise strengthens the muscles of the back, makes it possible to increase their strength and mass, to make the back embossed.

Regular vertical pulls to the chest, combined with warm-ups and other exercises, can help beginners get a feel for their back muscles more quickly. For advanced bodybuilders, the upper block pull is useful in both variations, as it allows you to work out all the muscle fibers.

Implementation principles

In order for the thrust of the upper block to the chest to bring maximum benefit and not lead to injury, it is important to follow a few simple rules:

The same principles apply to the head deadlift - but when choosing this exercise option, it is better to use less weights and take extra care when lowering the handle down. The contact with the neck should be very light.

Technique

For execution traction of the upper block to the chest you need to sit on a simulator bench - your back is straight, your gaze is directed forward - and grab the bar with both hands. The forearms are parallel to each other. As you inhale, begin to gently lower the handle towards you until it touches the upper chest. For beginners, it is recommended to bring the handle at least to the level of the collarbones. In this case, the cable does not deviate from the vertical. In order not to touch the chin with the handle, you should bend in the lower back, pushing the chest forward.

At the lowest point, squeeze the shoulder blades even more and freeze for 1-2 s. Then start slowly returning to the starting position. At the same time, the arms do not fully extend - with a sharp extension of the arms, the muscles are strongly stretched, which can lead to injury. Some straighten and relax their arms between reps, hanging from the bar, but remember that this overloads the ligaments and joints, which may not be sufficiently mobile and stretched. If straightening your arms with weight does not cause any discomfort, it can be done with caution.

At pull of the upper block with a narrow grip more biceps work and more range of motion. Using wide grip(palms on the folds of the handle) the muscles of the back are maximally used. But it is not convenient for everyone.

If an athlete does an exercise for overall strengthening muscles, it makes sense to use a medium (palms slightly wider than shoulders) or narrow grip, additionally loading the biceps and forearms.

The biceps are tense as much as possible when reverse grip pull of the upper block. When using it, it is recommended to place your palms closer to each other than you are used to, so that the lats get the maximum load. Some athletes use wrist straps or shoulder straps when performing this type of exercise, since the biceps and forearms get tired much earlier than the back.

By doing traction of the upper block for the head, you need to grasp the bend of the handle (wide grip). Place the body strictly vertically, slightly lower the head forward so as not to touch the back of the head. Smoothly pull the weight down until the handle touches the neck. After holding the weight in the lower position for 1-2 s, slowly return to the starting position. Since this version of the exercise is considered the most traumatic, it is better to do 10-15 training reps without weights and only after that start the approaches with a working weight.

Contraindications

Care should be taken for any back problems. Significant curvature of the spine, limited shoulder mobility - these health problems can be exacerbated by the recumbent row.

Rows to the chest are safer than pulls for the head, but any variation of this exercise involves all the muscles of the back, as well as the biceps and deltoids. The wider the grip, the greater the load on the back. To avoid injury during training, it is worth warming up the muscles before weighted work. It is equally important to monitor the correctness of the technique: do not round your back, do not make jerks and sudden movements, pull the weight straight down.