Pull of the block for the head is a variant of the rods of the upper block aimed at the development of the broadest muscles of the back. The meaning of the exercise is to qualitatively isolate the work of the broadest muscles of the back by pulling the shoulder joint back, so use large weights this exercise is not necessary, it is not intended for this. In general, the less natural the movement, the more careful you need to be. Under natural conditions, it may not be necessary to pull something at the level of the back of the head, since you must see what you are doing, therefore the shoulder joint is not intended for this. Hence the conclusion that in this position shoulder joints vulnerable, so it is very easy to get injured in the shoulder. As a result, it is recommended to perform the pull of the upper block behind the head in a large number of repetitions, with low weight and in an already warmed up state, that is, it should not be the first exercise in a workout.

Include traction vertical block behind the head in back workout should be in the case when you already lack 2-3 basic exercises, and you feel that to create the necessary stress, you need another isolator. Since the deadlift is a formative exercise, the joint works alone, with the shoulders in an uncomfortable position, it becomes necessary to carefully control the technique. Absolutely the entire range of motion should be controlled, without deceleration and acceleration, smoothly lowering and raising the projectile up and down. Key points is the position of the body, neck and direction elbow joints... The grip width in this case can be medium or wide, since the position of your hands will limit the amplitude, as a result of which, even if you grip the bar with a narrow grip, the amplitude will still be small.

Muscle and joint work

During the pull for the head, basically all the load can be accumulated in the lower part of the latissimus dorsi, the large round muscle of the back is also involved, in addition, the biceps also receives the load. Receives a small load as well deltoid shoulder, but since the joint is in an uncomfortable position, she earns quite a bit. Some athletes claim that the trapezius muscle also turns on, but it turns on only if you perform a pull with a narrow grip, artificially lengthening the range of motion, which is not recommended. On the contrary, the handle of the block should be brought only to the back of the head, while the grip should be wide enough, and the back must be bent at the lower back.

It is important to remember that the head pulldown is a formative exercise for the lats of the back, so there is no need to try to pull out incredible weight. On the contrary, the weight should be such that you can control it, however, this weight should be maximum, that is, you should take greatest weight, but one that can be bridled to pump up your back rather than damaging the joints. This is necessary primarily in order to be able to work in one joint. You should not bend and extend your elbows, connecting the biceps and the front delta, yes, these muscles are partially involved, but it is necessary to deliberately accumulate the load in the lats, then the shoulder joint will be fixed, it will move in a given safe amplitude, which will prevent injury.

Deadlift - scheme

1) Sit as close to the machine as possible so that when pulling the block down, the cable falls straight diagonally, and does not move at an angle.
2) Take the bar of the block in your hands wide enough, bend your back in the lower back and bring the shoulder blades, turning a little at an angle downward.
3) Lower your head slightly down, but so that it is easy for you to breathe, and your legs should be fixed so that you can focus on the work of the muscles.
4) Slowly pull the bar towards the top of the back of your head, bringing your shoulder blades together and bringing your elbow down and slightly behind your back.
5) Unbend your arms under control, and completely, but extension occurs only at the elbow, and the shoulder remains in the same position, you should not stretch it up.

Pull of the block for the head- notes

1) The breathing technique can be different, beginner athletes need to breathe in a standard way: exhale with effort, and inhale in a negative phase, but more advanced athletes can inhale with effort and exhale in a negative phase, so that the back muscles stretch better due to the diaphragm.
2) If you have a bad back feeling, because most of the load is stolen by the biceps, use an open grip.
3) If you find it difficult to hold the bar, especially if you use an open grip, then you can use the straps that will help you feel more comfortable.
4) Do not cheat under any circumstances, perform the pull of the upper block behind the head cleanly, smoothly and under control.
5) The optimal amount repetitions in the approach will be 12-15 times, since each repetition takes no more than 3 seconds of time.

Anatomy

The back is made up of a whole array of muscles that make up the largest muscle group in the upper body. Two main muscle groups can be distinguished: the extensor of the back and the latissimus muscles. Training these two muscle groups, in general, it is advisable to separate, since after the deadlift, the tired extensor will be less able to hold the spine, as a result of which, on traction exercises for broadest back you can get hurt. The pull of the block behind the head loads the latissimus muscles, and mainly the middle and lower back. In general, the athlete usually performs all the exercises in front of him, so the pull of the upper block behind the head creates not only additional, but also unusual stress for the muscles, which, of course, has a positive effect on growth. muscle mass.

Summing up results, we can say that such formative exercises are necessary, but only for those athletes who have already learned to feel their muscles and have built up a decent muscle mass. If you begin to perform such a technically complex exercise as the pull of the block for the head, from the very beginning, then it will neither give you mass, nor can you really perform it. Each exercise has its own place and time, so do not rush, and even when it becomes part of your training split, do some light weight training anyway, and you can also do simulation exercises before bed. Imagine that you are pulling the block by the head, trying to concentrate on the work of the muscles and correct position joints. Forward to the victory! The road will be mastered by the walking!

Row of the upper block behind the head is a basic exercise that is aimed at working out the muscles of the back.... Technically correct execution exercise strengthens and promotes the growth of the back muscles in width and contributes to giving expressive, convex shapes. The thrust of the upper block behind the head actively involves the latissimus dorsi, the large circular muscle, the trapezius, rhomboid, brachial and brachioradialis muscles. Additionally, biceps are involved. Pull of the upper block, kind of, imitation of a pull-up with a wide grip... Pulling up as an exercise for the back muscles, of course more efficient than traction wide grip. But the ability to change the working weight on the block is an undeniable plus to traction. In addition, when performing a deadlift for the head with a relatively low weight, the correct amplitude of movement of the arms and shoulder joints is developed, and lifting your own weight, as in pull-ups, this can not always be clearly controlled.

In addition to block simulator with a classic handle, the deadlift can be performed in a simulator with a double, "broken" handle.

Starting position:
with a wide upper grip, grab the handle of the simulator;
the grip should be such that when pulling the handle down behind the head (when the arms at the elbows are bent at an angle of 90 degrees), the forearms are perpendicular to the floor surface and parallel to each other;
sit on the seat of the block trainer. Place your hips tightly under the bolsters. Press your feet to the floor;
the center of the handle should be in line with the middle of the back;
bend your back slightly at the lower back. Do not tilt your head, but slightly move forward.

! Don't slouch. Direct your gaze in front of you.

Exercise technique:
being in the starting position, on exhalation, pull the handle of the simulator by the head, while bringing the shoulder blades together;
elbows tend towards the body in an arc. Their movement takes place in one plane. Do not take your elbows back, they look straight down;
pull the handle until lightly touching the back of the head. At the lowest point of movement, pause for a second and, while inhaling, return to starting position;
unbend at the top of the arm movement at the elbows, but shoulder girdle must remain tense;
so do the required number of repetitions.

! Do not stretch the muscles of the back and shoulders too much, this can lead to sprains.

To engage and work your back muscles(which is what the exercise is aimed at), start with a light weight. As you perform, you should feel the lower trapezius, rhomboid and lats. Working with light weight will allow the pull of the upper block to be performed technically correctly.

Do not tilt your head and keep your back straight(don't slouch). Slightly (5 cm) move the body forward with an arched back and a straight head - and the issue is resolved! As soon as you lower your forehead, your shoulders immediately begin to slouch. This position partially turns off the latissimus and round muscles of the back from work and the shoulders and biceps begin to turn on.

Be sure to secure your feet under the roller... For this it is provided. With the legs locked, the buttocks will not come off the seat. By lifting your buttocks off, you will be pulling your own weight, not the counterweight.

Start with small weights and hone your technique then you will be able to work your back muscles, and not get dangerous injuries instead.

Site Master and Fitness Trainer | more >>

Genus. 1984 Has been training since 1999. Has been training since 2007 .. CCM in powerlifting. Champion of Russia and South of Russia according to AWPC. Champion of the Krasnodar Territory according to IPF. 1 rank by weightlifting... 2-time medalist of the Krasnodar Territory Championship in m / a. Author of over 700 articles on fitness and amateur athleticism. Author and co-author of 5 books.

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Date: 2012-05-29 Views: 1 611 584 Grade: 5.0

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Row for the head from the upper block - video

Weight and repetitions for beginners

For men: 10 - 15 reps 25 - 30 kg. 2-3 sets.
For women: 10 - 15 reps 15 - 20 kg. 2-3 sets.

Muscle group load

The load is indicated on a 10-point scale (total load is summed up)

Exercise Description

The deadlift is performed with a wide grip. But don't overdo it. At the bottom, your forearms should either be parallel to each other or slightly spread apart. try not to hunch over and at the lowest point, it is desirable to lean forward a little. Keep your head straight.

Main features

1. If you have poor mobility in your shoulder joints, and you cannot do this exercise without hunching over, then it is better to give it up. Otherwise, there will be little sense. 2. While moving down, move the body forward slightly and bring the shoulder blades together. This will help you concentrate on working your back. 3. The grip width should not be too wide. This significantly reduces the range of motion and reduces the effectiveness of the exercise. The optimal width is such that at the lowest point of the forearms are parallel to each other. And this is about 1.5 shoulder width apart. 4. You need to pull to the middle of the back of the head. You can strap around the handle. This will take the strain off your forearms and allow you to better focus on your lats. 5. Unbend your arms at the top to the end. That is, let your muscles stretch under the weight of the load. 6. Keep your head straight and look forward. I repeat once again that if you hunch over, then it is better not to do this exercise at all.

When they come to the gym, many people want to learn how to pull up. The most effective and efficient exercise that will help in this matter is the pull of the upper block behind the head. For those looking to strengthen the muscle corset and reduce the amount of fat, exercise is also suitable. It's complicated polyarticular exercise, in which several muscle groups work.

Working muscles

The main muscles involved in the work are the trapezium (lower part), rhomboid, posterior bundle of the delta and biceps shoulder. In addition, the muscles of the forearms work.

How to do the exercise

Row of the upper block behind the head is a traumatic enough exercise, and it requires correct technique... The movement begins from a sitting position, the legs are fixed under the rollers at an angle of 90 degrees between the thigh and lower leg, hands on the handle.

Grip options

To perform the exercise, you can use different grip options: direct, reverse, wide, narrow.

The pull of the upper block behind the head with a wide grip loads the lateral parts of the back muscles. By doing this, you can add volume to the back. If you use the curved ends of the handle, then the amplitude of the muscle stretch will increase.

Narrow reverse grip in the exercise shifts the load to that part latissimus back, which is closer to the spine.

Thus, in order to work out the muscles located closer to the spine and increase their relief, you need to use a narrow grip.

Separately, the neutral grip can be disassembled. In it, the palms are directed towards each other - this is the middle grip between forward and backward. The neutral grip works primarily on the mid-lats.

Trajectory of movement

The exercise begins with bringing the shoulder blades together. The handle moves down on exhalation, returns on inhalation. The pull of the upper block behind the head is the most traumatic version of the exercise. In addition, you can pull with a flat back and lower the handle to upper part breasts. And you can also tilt the body back a little. The working muscles will remain the same, but the load will shift to the lower bundles of the latissimus muscle.

When performing any type of traction, it is necessary to monitor the position of the head. The neck is an extension of the spine. We try to keep the position of the head motionless throughout. The gaze is directed forward (if doing the pull over the head), forward or up (if you are doing other options).

Elbow position when performing

All reps must be done with correct technique... The elbows tend to move closer to the body. In a position where the arms are straightened, the arms should not be fully extended.

Row of the upper block behind the head, the number of repetitions

To increase strength or volume, the best reps are 6-12 times. The amount can be gradually increased.

Contraindications and errors

Most frequent mistakes when doing the exercise, this is a round back. You need to imagine what it looks like vertebral column in a natural position (standing). It is straight, with natural curves in the cervical, thoracic, and lumbar regions.

Performing the exercise, you must always keep your back straight, avoid unnecessary movements. It is important to remember that the working joints are the shoulder and elbow joints.

Quite often, the seated overhead row is performed using too much weight. This leads to unnecessary injury. The most common in this exercise are shoulder and elbow sprains.

If there is already a joint injury, then this exercise is initial stage recovery should be avoided. Various diseases associated with spinal injuries are also contraindications to the upper pulley traction. In this case, you should be very careful about training and gradually strengthen your back muscles, without the risk of injury.

Who can do the exercise

The exercise is suitable for absolutely everyone. Both men and women, and the elderly and overweight people. The pull of the upper block for the head for girls is great option for Unlike men, girls can use more repetitions in training, working to strengthen the muscle corset and increase endurance.

Not everyone can pull up, but many would like to learn. The pull of the upper block will help you achieve your goal in the fastest possible time.

Rowing the vertical block behind the head is one of the basic exercises that everyone needs to master. It is practiced by professionals and beginners, it is versatile and easy to perform. As a rule, the vertical block is pulled by the head on a special machine, which is available in each rocker. This exercise is useful for back muscles and contributes to their active strengthening and development. It is also useful for general maintenance of shape - it is not only practiced by bodybuilders or powerlifters.

Vertical thrust in different options performance is included in the category of exercises for weight loss in gym, it is often recommended not only for men, but also for women. The effect largely depends on the load, on the frequency of repetitions and the duration of the series - an exercise can give a varied effect, in any case positive, if performed correctly.

What muscles work on the vertical block?

The load when performing such exercises falls primarily on the latissimus dorsi muscle. Since the arms are pulled back, the muscles of the back can be worked out in a separate order. In order to master this exercise and perform it perfectly, with maximum benefit for the body and muscles, you should spend some time studying it, starting with not heavy weight new load. Over time, the skill of loading will come different groups back muscles due to performance variations.

The ability to feel the load of the muscles and an understanding of which of them work in this case, will eliminate injuries and achieve maximum effect from each approach. Exercises in the block behind the head are an unusual, even stressful load on the muscles, because in everyday life, and even when training without machines, it is difficult to get it. But stressful loads are useful, they have the best effect on the condition of the muscles and contribute to it. rapid growth, and therefore this type of exercise is recommended for everyone.

In any case, a set of exercises in the gym for the back on top pull allows you to work out the large round muscle and the lower part of the latissimus dorsi muscle. The deltoid muscle and biceps are also partially loaded. There is also the possibility of working out the trapezius muscle, it depends on the grip.

If you work in a block behind the head with a wide grip, the trapezoid will not work. It turns on only on narrow grip and this is worth bearing in mind. This exercise it is advisable to perform on different grips, alternating them from approach to approach. But the position of the hands, shoulder blades, and the direction of the elbows must be carefully monitored in order to work correctly and avoid mistakes that could lead to injuries and inefficiency of the work being done. If it is the arms that get tired, the exercise is performed incorrectly, since the entire load should be felt in the back. It makes sense to pay attention to how the paddles work.

Technique for performing the exercise of pulling the vertical block behind the head

In general, pulling the vertical block behind the head does not create problems and is quite easy to do if you learn how to do it right once. By following the algorithm, you can learn how to do everything correctly and eliminate errors. So, you need to act as follows:

1. It is necessary to sit at the simulator facing it in order to see the blocks for setting loads. Initially, it is worth choosing a small load in order to learn how to work correctly.
2. The legs on the simulator are fixed with rollers, you need to adjust them and achieve a comfortable position. The thigh and lower leg should be at a 90-degree angle from each other, while the foot should stand firmly on the floor, and not just touch it.
3. Make sure you sit up straight and naturally. You cannot hunch over, the back should remain in a natural position, with a slight deflection of the lower back. You need to look straight ahead - only in this case it will be possible to talk about the correct position of the body.
4. The bar of the simulator must be taken on a wide grip, it must have notches on the right place... After you have secured it well in your hands, gently pull it down and put it behind your head, to your shoulders. Further, it is necessary to return to the initial state in the same rhythm. When working with significant weights at the time of completion, you may need the help of a friend, insurance.
5. Further, these movements are repeated the required number of times - the person puts the bar behind his head, and then returns it to its original position.

These weight loss exercises in the gym are widely practiced. Someone dumps with their help excess weight and dries the muscles of the upper body, other people use them directly to gain muscle mass. Therefore, you can easily observe how they are performed, or ask more experienced athletes to show you how to do it correctly.

How many reps should you do?

If it comes about an exercise like vertical thrust behind the head, then here it is advisable to start with 4 approaches, each of which will have 10-12 repetitions. In this case, the weight is chosen small. If you need to dry the muscles, choose a large number of repetitions, about 15-20, relying on 4 or 5 approaches. Weight from one batch to another can increase.

To build muscle, take more weights, fewer reps to create stress that promotes muscle building.

Grip width and nuances

When doing the vertical head pull, you need to pay attention to various nuances. And the main one will be the grip width. You can work with different grips, taking into account that they will be loaded various muscles... You can perform the exercise in a forward and reverse grip, with a narrow, medium or wide grip of the bar. But in any case, the execution algorithm will remain exactly the same.

In the reverse grip, the hands are placed not in a straight, but in a reverse position, thumbs in this case they are outside. Using a reverse grip with a narrow position of the arms, you can work out that part of the broadest muscle where there are bundles extending to the spine. This will create a raised back. Development in this case will be carried out for the posterior bundles of the delta, as well as for the trapezius muscle. If a girl wants to get a beautiful transition from the back to the waist, it is necessary to perform the exercises on the reverse middle or narrow grip.

Thrust on wide grip allows you to work out the lateral dorsal muscles. This grip loads almost all the large muscles of the back, ensuring their development.

Indications and contraindications

Despite the relative simplicity, this exercise is not recommended for all athletes without exception. It requires a fairly flexible shoulder joint, as it is still unnatural. For some individuals, it is simply not physically possible to do it correctly, and in this case, it is necessary to bet on other exercises designed to develop the spinal muscles.

In the presence of injuries due to which the neck, shoulder joints, back have suffered, it is contraindicated to do it - it is worth giving up at least for a while, until complete recovery. Also, when performing it, you must do everything possible in order to avoid possible injuries.

The exercise requires preliminary warming up, you should not start it on the move. It is necessary to warm up your back, arms, neck. Also, you cannot overload yourself, it is advisable to work only with the weight with which you can really do it. Feats and attempts to impress others can be costly.

It is not necessary to lead the projectile too far, it should not fall below the level of the base of the skull. It is only necessary to work smoothly, jerks, abrupt release of the bar are unacceptable, this is fraught with injuries and damage to equipment.

Most frequent errors

To learn how to work correctly, at first, you should avoid overloading and carefully observe yourself and your work. It is impossible to lower the handles too low, this is fraught with injuries. But flaws are also bad. The bar should be up to the desired level, no higher or lower.

Also, you cannot bend your back, it should be straight with a slight natural bend at the waist. You cannot change the position of the body when you are pulling the projectile towards you. If you cannot bring him to the desired position behind the head without the efforts of the whole body, then you have chosen too much weight. And it is also impossible to overload, it is contraindicated for everyone.

You do not need to fully extend your arms. It is necessary to ensure that not only the back, but also the legs, the whole body is on the simulator in the required position. If the exercise fails, or if it seems too heavy, this means that the person's back muscles are not sufficiently developed.

In this situation, you must first tone the muscles and develop it more simple exercises, and only then go to this option. In this case, you can avoid overloads and injuries, achieving what you want without harm to your health, and with full pleasure from active pastime.