Row of the upper block for the latissimus dorsi. Row of the upper block to the chest: execution technique

Thrust top block reverse grip Is a great basic exercise that works well latissimus back. They are directly involved in the work shoulder muscles, biceps, back muscles. In addition, many muscles are subjected to static stress. Since several joints take part in the movement, this type of traction can be classified as basic or multi-joint exercises.

Many people say that this type of deadlift can be used both for pumping the back and for working out the biceps, since the exercise, in fact, is an analogue of the reverse grip pull-up. This is true, however, not everyone will be able to purposefully emphasize the load on one or another muscle group. In truth, you shouldn't worry too much about this and use these pulls solely to work out the lower and inner part of the wings, in fact, which is what it is intended for, and perform more targeted exercises for the biceps.

In the block simulator, you should not put large weights... Rows of the upper blocks exist in order to work out a specific muscle group before starting to perform any strength exercise, for example: deadlift or bent-over barbell row. Perform a reverse grip deadlift at the beginning of your workout or at the end to work out the target muscle even more. While you will lower the weight, try to stretch your lats as much as possible at the top point in order to achieve a greater effect in muscle growth.

ANATOMY

To better understand how it works this exercise, you need to disassemble its anatomy. So, the main load, as you understand, lies on the wings, namely the latissimus dorsi. In addition to them, the trapezium, biceps, shoulders, forearms and a large round muscle of the back are included in the work.

As for the joints, if the athlete uses the exercise purposefully and works exactly the lats, two joints are involved in the work: the shoulder and elbow. If you still want to try to direct the load specifically to the biceps, one joint will participate in the work, namely the elbow. I say again that it is best to work out biceps shoulder more targeted exercises. Bicep pumping in this way can come in handy on the street, when there is practically nothing at hand except a horizontal bar and parallel bars. Then you can use the analog and swing the biceps with reverse grip pull-ups. V gym it is better to perform exercises that will emphasize the load on the hands, and it will be convenient for you to practice.

EXERCISE TECHNIQUE

Reverse grip pulls of the upper block should be performed in a cable trainer. Weight should be set moderately, so that it is not too light, but not too heavy. If you expose heavy weight, there will be an involuntary violation of the technique of performing the exercise, if the weight is too light, there will be no sense from the movements in terms of gaining muscle mass.

First, you need to set up the simulator, put the rollers at the desired level so that it is convenient to fix the athlete's knees, so that the pelvis is stationary. Extend your working weight, grip the bar with a reverse grip, the distance between your arms is about the same as the width of your shoulders. Sit on the machine with your knees under the bolsters. The back is straight, slightly arched at the lower back, the gaze is directed upward. This will be your starting position.
Inhale, hold your breath and gently pull the bar towards the top of your chest.
Having reached the bottom point, while inhaling, return to starting position... At all stages of the movement, you must control your weight. Do not sharply lower the cable, relaxing your hands at the top point. Always be in control of every move.

ADVICE

The cable must be vertical to the floor. To do this, you need to sit as close to the simulator as possible and bend a little in the lower back.
The exercise should be done correctly. For example, you should not tilt the upper body back, thereby significantly reducing the load on the target muscle group, namely the wings. Only a slight deflection should be made in the lower back.
As mentioned above, you should not take too much weight, since in addition to violating the technique, the load will drop significantly, and third-party muscles, such as biceps, will be included in the work.
To make it easier to keep your back straight, you should hold your breath during the downward movement of the rope to create pressure inside the body, which undoubtedly helps in maintaining the spine.
If you want to try to load the biceps with this exercise, you should take less weight than you took for training the back, since this is a more insulating load. Also, the biceps are much smaller than the lats, respectively, and the weight there should be an order of magnitude less.

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 aim at the lats, forming their "thickness".

Wide grip pulldown technique and recommendations:

Want to squeeze the extra benefit out of your chest pull wide grip- try to take 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 inclination 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 extreme lower 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.

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 of the upper block does not dream! In addition to the obvious benefits and ease of implementation, this exercise has another indisputable advantage: there is a block trainer in any gym. A sports club may not have a leg press, ellipse, or knee-length 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 refers to basic exercises, since 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 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 variants is practically the same, which cannot be said about the load on the shoulder joints and the 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 over 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 get 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 high-quality, thoughtful execution, you are unlikely 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 weights 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 so 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 must firmly fix the hips, not letting them come off the bench during the exercise, otherwise you just won't be able to do the exercise normally.

Before pulling the block to the chest, lean back slightly so that the angle is 70-80 degrees, bending the 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). Thanks 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 looking 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 in a controlled manner, return the bar up, but the arms should not be fully extended, and the latissimus dorsi muscles 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 tears in your biceps and shoulder muscles. 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 like that, 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 on themselves, it is quite possible that when working with serious weights, you will have a tendency to round your back.

Most people can actually lift more weight when they round their backs. 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 with the weight 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 do 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 like "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 directed 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 during the reverse grip will go more on biceps, but it is larger in structure and can withstand 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 that 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 it's 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 do 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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Exercise traction vertical block is one of the most effective in developing the upper back. Good developed back is very important not only from an aesthetic point of view, but also from a health point of view, because posture, the position of the shoulder girdle and, as a result, the health of the spine and internal organs... The pull of the vertical block is popular among bodybuilders and among ordinary guests of the fitness club, including girls. The exercise is performed on special simulator, quite simple in execution, not traumatic, so everyone can master it, the main thing is to figure out the technique of execution and choose the right weight.

Another important thing is that this exercise is perfect for beginners to prepare the muscles for more complex exercises, for example, with the help of traction, you can learn to pull up in the future, especially for girls.

The main muscle groups that are involved in the work:

Big round muscle of the back;
The lower part of the trapezius muscle;
Diamond-shaped;
Brachioradialis and biceps.

Since this exercise has different variations, i.e. not only the classic pull of the vertical block to the chest is performed, but also behind the head, and the grip also changes - wide, narrow, reverse, as well as vertical thrust with one hand, the load on the muscles involved in the work also differs. But, the main muscles, the development of which is pursued in this exercise, is, of course, the broadest muscle of the back, the large round and the lower part of the trapezius.

We have disassembled the anatomy of the latissimus dorsi muscle and the large round muscle in, we will consider the anatomy of the trapezius, which is included in the work on the simulator when performing traction both to the chest and behind the head.

Trapezius muscle

It is similar in structure to a triangle. Located on the back of the neck and thoracic spine. It begins with the occipital bone, spinous processes of the cervical and thoracic vertebrae. The upper fibers of this muscle go down and to the sides, attached to the acromial end of the clavicle. The middle ones run horizontally and are attached to the acromion of the scapula, while the lower ones go up and to the sides and are fixed on the spine of the scapula.

As you can see from the description, the directions of the fibers are different, hence the conclusion that they perform somewhat different functions. So, the upper bundles of the trapezius muscle raise the shoulder blades up, the middle ones bring them together to the spine, the lower ones are lowered. If all fibers are used at the same time, the blade rotates. These functions are available with a fixed spine and head. If the belt is fixed upper limbs, and the head and spine move, then the muscle is responsible for extension of the head and spine, tilts the head to the sides.

As you can see, this muscle is important in fixing the shoulder blades, neck, head and spine, and therefore has a direct effect on posture.

Exercise technique

Now directly to the exercise itself - how to correctly perform it on the simulator with different grip to the chest and behind the head.

Cravings for the chest

Grab the bar with a narrow or wide grip;
Sit facing the machine with your hips locked under the roller;
Inhale and as you exhale, pull the bar towards the middle of your chest, while bringing your elbows back, pushing your chest out.

While doing this exercise, you cannot lean back. Your body is fixed, movement occurs only in the shoulder girdle, the thoracic spine slightly bends.

Deadlift

The technique for performing this variation is similar, with the exception of a few points:

The grip is only wide;
On exhalation, the bar must be pulled not to the chest, but behind the head, bringing the shoulder blades as much as possible.

Rows with narrow, wide and reverse grip

The difference in grip distributes the load across the different beams. For example, wide-grip vertical pull loads the lats more, while additionally stretching the connective tissues. The wider the grip, the more load falls on the broadest muscle of the back and the large round muscle, a large area is captured. The narrower the grip, the more load falls on the trapezius muscle, as well as on the posterior bundles of the deltoid muscle.

For girls, exercise with a regular or narrow grip... By the way, this exercise is especially shown for girls without a natural waist, since the expansion of the back makes the waist visually narrower, but you should also not forget that you need to do exercises for the buttocks so that the effect is more noticeable.

The reverse grip vertical row on the simulator allows you to maximize the work of the shoulder biceps.

One-handed deadlift

The one-handed vertical row is technically no different from previous exercises. The only difference is that you are doing the exercise in a more isolated and precise manner. As you know, a person always has one limb stronger than the other to some extent, especially if there are some pathologies, for example, curvature of the spine (even very slight), shortening of one of the limbs, as well as hypotonia or hypertonicity of a muscle group etc. All this leads to the fact that one part of the body is forced to compensate for this and works more. Therefore, in training, it is very important to pay attention to each limb separately for uniform development. The same goes for vertical thrust. When you do a regular row on the machine with both hands, one will take the load more, so it is important to practice the vertical row with one hand as well. This rule is important for both men and women.

Contraindications

This exercise has practically no contraindications. These include only injuries to the shoulder girdle, hands or elbows. In addition, you must carefully perform this exercise for a hernia in the thoracic spine. In general, having any pathologies, you must first consult with a doctor, and, if necessary, conduct training focused on your problems. It should be noted that the pull on the simulator is also used in rehabilitation centers, only it must be performed under supervision.

Another important detail - the wide-grip vertical row is only suitable for those with shoulder girdle mobile and allows you to perform a similar range of motion. If you feel that you cannot fully perform the exercise without sacrificing technique, then limit it to a regular or narrow grip and pull to the chest.

The content of the article:

Today we will consider in as much detail as possible an exercise such as pulling the upper block to the chest. Like other bodybuilding moves, it has some quirks that will allow you to get maximum effect from its implementation. Let us also note those muscles that are actively involved in the work when performing the movement: the lats, the large round muscle, the rhomboid, as well as the large and small muscles of the chest.

What is the use of the upper pulley pull to the chest?

Primarily through this movement, you will be able to strengthen the muscles in your arms and back. Moreover, with correct execution it can also increase muscle mass, and not only increase endurance or give the muscles a relief. You can also use it to prepare for pull-ups if you do not have enough strength for this yet. A lot of guys are not able to pull themselves up and you shouldn't be ashamed of it. You just need to pull yourself together and make some effort.

Let's look at the differences that the pull of the upper block to the chest has in comparison with the classic pull-ups. First of all, the pull on the simulator is considered an isolated movement, and the pull-ups, in turn, are considered basic. However, this is not entirely true and the block deadlift can also be considered a basic movement, although some muscles are isolated during its execution.

If we talk about the advantages of this movement, then first of all you do not have to climb onto the horizontal bar. This is useful for those athletes who are not yet able to pull up, since you will have much heavier on the horizontal bar. The second benefit of this movement comes from the previous one - you prepare your muscles for pull-ups. It is also worth noting the fact that it is much easier to regulate the load on the block simulator than on the horizontal bar. And the final argument in favor of including the upper block to the chest in your training program is the excellent work of the muscles of the back and biceps.

How is the pull of the upper block to the chest performed correctly?

Let's begin to consider the technique of this movement from the very beginning, and the nominal position of the body in the simulator. Before you sit down in the simulator, you should select the desired grip and grab the handles. Benefits different types grip we will talk separately. When you have decided on this question, sit on the simulator pillow, starting knee joints under special stops.

It is important to make sure that your feet are located strictly under the rollers, and your shins are at right angles to the ground. After that, lean back slightly so that the blocks rise by five or six centimeters. When all of the above actions have been completed by you, then you have taken the correct starting position.

When pulling the upper block to the chest, the handle should not move in a strictly vertical plane. The motion vector should be slightly deflected. This can be achieved by tilting the body back. It is very important to remember that the movement should not be performed due to flexion of the elbow joints. Pull the blocks with your shoulder blades, bringing them together.

Only when the shoulder blades are completely brought together do the hands turn on in the work, namely, they bend elbow joints and the handle is brought to the chest. In this position, you should take a short pause and return to the starting position. It is important to move smoothly and eliminate jerks. This is achieved the right choice working weight. Let's repeat the algorithm of the movement that you should use, performing the pull of the upper block to the chest: from the initial position, bring the shoulder blades, after which the hands come into work, completing the movement, and you just have to pause and then return to the original position.

Types of traction of the upper block to the chest

We have already said that when performing the movement, you can use various grips. It is on this basis that three types of exercise should be distinguished. Let's talk about each of them in detail.

Row of the upper block to the chest, wide straight grip

A wide grip means that you need to grip the handle of the simulator wider than the level of the shoulder joints. Actually, you should not invent anything, but you need to grab the places of the bends down with your hands. You need to sit comfortably and tightly on the seat, for which place your knee joints under the bolsters. Then make a small jerk, moving the blocks, and then pull the handle only with the help of the muscles.

It is very important that the jerk is present only at the very beginning of the movement of the blocks. In the final position, take a short pause so that the muscles are under maximum load. When returning the blocks to their original position, also eliminate jerking movements. As a result, your muscles should be tense throughout the entire set.

This type of traction is primarily aimed at strengthening the middle section of the back muscles, but the lats are somewhat deprived in terms of participation in the work. If you've watched the deadlift video tutorials, you may have noticed that many pro-builders tilt the body back quite hard. This helps to utilize higher weights as well as slightly offset the load on the wings.

Some professionals advise doing the exercise with your back straight, while lowering the stick as low as possible and pausing at the bottom of the trajectory. This style of movement involves the maximum work of the middle back and rhomboid muscles. However, you should remember that in this situation you will have to use slightly lower weights.

Row of the upper block to the chest, narrow reverse grip

The technique of this type of traction is similar to the previous one, and the only difference is in the use of a different type of grip. Your palms on the handle of the simulator should be as close to each other as possible. The main load in this exercise falls on the lats. Also, the biceps are involved in the work and are somewhat less active, but they also work out the muscles of the forearms quite well. As you probably know, these muscles are much weaker than the back muscles, which leads to faster fatigue. This suggests that you will stop performing the movement earlier in comparison with using a wide grip.

In other words, this type of traction of the upper block to the chest, most likely, will not allow you to work out your back with high quality. But there is a way out of this situation - wrist straps... Thanks to the use of this sports accessory, you can continue to perform the movement when the muscles of the forearms are tired. You can also overcome forearm fatigue using a special technique.

The position of the shoulder joints is very important here. When you grab the handle, do shoulder joints Roundabout Circulation. Feed them forward and up first, then back and down. This will cause the elbows to flex slightly and the blocks to lower. Note that at the time of execution circular movements shoulder joints, it is advisable to ask a friend to hold the handle of the simulator. On the other hand, you can do without outside help.

Once you have done the above movements, start pulling the blocks in the direction of the chest and do not forget that the arms should only be straightened in the final stage of the movement. As a result, the arm muscles are almost completely isolated and only the wings take part in the work. To control movement, we recommend that you reduce your working weight.

Row of the upper block to the chest, parallel grip

To perform this movement, you will have to use the handle from the lower block. From a technical point of view, this is the simplest option for pulling the upper block to the chest. This, in turn, implies the ability to use more working weight in comparison with previous types of movement.

In the initial position, you must slightly tilt the body back, and the handles must be pulled towards the center of the chest. In the extreme upper position of the trajectory, it is necessary to stretch the body as high as possible. Also watch out for that. So that the body does not lean back too much. Otherwise, part of the movement will be performed at the expense of body weight, and thus the exercise will lose its effectiveness. As with any of the variations of this movement, pulling the blocks is necessary only with the effort of the back muscles. Inhale the air before starting the movement, and exhale when the pull is complete.

Please note that when using a parallel grip, the arms should not be fully extended. To avoid stretching the muscles, at the top of the trajectory, the elbow joints should be slightly bent. For maximum safety, never drop weight. You must completely control him throughout the set.

Also, your muscles must be constantly tense in order to get the most out of the exercise. If the body is located in a vertical plane with a minimum deviation from it. That the main emphasis of the load falls on the lats. The more you lean back from the vertical, the more actively the round muscles enter the work, and the load is removed from the wings.

Around block simulators there are many myths. So very often you can find statements that the pull of the upper block to the chest is an isolated movement, which is completely untrue. Since during its implementation several joints are involved in the work, the traction of the blocks should be counted among the basic movements.

Denis Borisov will tell you how to pull the upper block in the following video: