Powerful, muscular shoulders are not a gift from nature, but the result of hard work on developing deltas. This muscle consists of three bundles, like a shoulder pad, they cover the shoulder joints. The front beam works the most, it is involved in most pressing exercises, the middle one works when raising or extending the arms to the sides. With the posterior beam, everything is a little more complicated, in ordinary training we get a minimum of load, so targeted training is needed. And this can only be done in the forward tilt position when it comes to using free weights.

Consider one of the ways to train the back of the delta - the barbell pull to the chest in the slope. At first glance, it may seem that the back will do the main work, but this is not the case. Taking into account the correctness of the exercise and a wide grip, the main load falls on the rear deltas, and the trapezium and latissimus dorsi are additionally included.

The wide grip barbell pull is very similar to the belt pull, but their purpose is completely different. In the first case, the deltas are trained, in the second, the back muscles. In a voluminous set of exercises for the middle and front deltas, pull to the chest will allow you to build beautiful, massive, rounded shoulders.

Bent-over barbell row: technique

Consider the principle of working with a barbell, with other shells everything will be the same:

1. Take a level position with legs set parallel to the width of the shoulders. Bend your legs and grab the bar with a wide grip, take a stable position. Make the angle of inclination whatever flexibility allows you. The more horizontal, i.e. closer to the parallel in relation to the floor, the body will be located, the better the performance will be;
2. Maintain natural deflection in the lumbar spine. If you start to experience discomfort, immediately reduce the incline;
3. Inhale and pull the bar in a vertical plane to chest level. Raise your elbows to the sides, try to work only with the back beams. If you look at this case upside down, it will resemble a bench press;
4. At the top point, hold for 1 second so that the muscles receive a static load, then slowly lower the projectile while exhaling.

Try to concentrate as much as possible when doing the exercise on the work of the rear deltas. It is necessary to exclude the biceps and not to do the deadlift due to their tension. Imagine that from your elbows you have ropes with hooks attached to a barbell, and you simply spread your elbows out to the sides and up. Use a wide grip, it will be easier for you.

Common mistakes in chest pulls

The barbell row is a fairly simple exercise, but even in it, athletes manage to make mistakes, especially beginners. Let's list the problematic issues that can reduce the effectiveness of the barbell pull to the chest and provoke injury:

• First of all, you need to strictly control the position of the back. If it turns out that in the tilt position you round your back, the load on the spine increases significantly. In addition to the weight of your own body, the weight of the bar also affects it, which also increases the load on the spine, but with a geometric progression. Therefore, to avoid injury, you need to keep your back straight, and the muscles of the press and back in constant tension for the entire duration of the exercise;
• Always look ahead, you do not need to look down. This will eliminate the desire to round your back;
• Keep your elbows to the sides, do not press them against the body. Otherwise, from an exercise on the back deltas, it will turn into a pumping of the back muscles. Use a wide grip, pull your elbows out to the sides and the barbell toward your chest.

Execution variations

There are several similar options to notice the pull of the bar to the chest in the slope:

• Dumbbell Rows;
• Row of the T-bar to the chest;
• A pull from the lower block with a wide handle;

On the one hand, lifting dumbbells is a little more difficult, because stabilizers have to be included in the work. On the other hand, significantly less weight will be involved than with a barbell, which will reduce the load on the joints and make the exercise safer.

In addition to the options considered, the back delta can be trained using.

To whom, when and how much

To: The exercise is not difficult, so anyone who has no problems with the lumbar spine can do it;

When: Do a bent-over barbell row to the chest at the end of the delt workout;

How many: 3-4 sets of 8-12 repetitions each.

Mass and relief to you!

I am sure that experienced athletes who are versed in the issue of periodization of training, biomechanics of movements and the theory of building specialized micro- and mesocycles on their faces have a smile when they read the title of the article. Because there are no most powerful or best exercises. There are more effective and less effective movements, but it is not the exercise itself that is much more important, but how to combine it with others within a weekly cycle.

People who are less sophisticated in sports continue to look for magic exercises, magic powders and magic pills that will quickly achieve results. Unfortunately, there are none. On the other hand, if you approach the issue reasonably, you can actually improve the shape of the deltas and achieve a significant increase in their volume over a very modest period. It took me eight months. After a year and a half, the deltas from a lagging group turned into a dominant muscle group.

Below are some principles to help you build a smart workout program with an emphasis on shoulder development. And, of course, I will show the heels of the most effective exercises for this.

Two major mistakes that hinder the development of mighty deltas

The first mistake

Incorrect exercise technique. Therefore, pay special attention to their description below and on the video - I picked up the highest quality videos.

Because of the crooked technique, people load anything but their shoulders. Traps, back, arms, overload the shoulder joints. In the first three cases, the load is ineffective - too little weight for these muscles or the wrong vector of movement. And the result of the last case will be an injury that will throw you off for a month and a half in training.

Looks at the barbell, "bear grip" - it will all end badly

In addition, here it is worth mentioning the frankly dangerous exercises that can severely damage the shoulder joints. A separate article has been written about this - be sure to read:

Second mistake

Too much load on the deltas, because of which they do not have time to recover. After all, these are small muscle groups that work in almost all pulling and pushing movements during chest and back training.

Let's remember one of the variants of the classic split:

• Chest + back
• Arms + deltas

During the workout of the pectorals, you have so well loaded the front bundles of deltas. And working on the back, they additionally swayed the rear bundles of deltas. After a day, load the same muscles again thoroughly, but 48 hours is too short to restore them. The muscles are not yet ready for serious work, which is why strength results and, as a result, muscle volume do not grow either.

Moreover, the arms are also loaded well during the workout of the chest and back. It turns out a double blow to all small muscle groups.

Let's add the wrong exercise technique to this whole batch and we will get problems with the development of deltas (and arms too) in those whose muscle groups are not naturally dominant.

The Most Effective Shoulder Exercises

There are a lot of all kinds of exercises for the development of deltas (the shoulder, in fact, is part of the arm from the delta to the elbow, and the deltoid muscle is the very ball of three beams that you want to develop) is great. You can work with blocks, with dumbbells, with a barbell, not to mention dozens of specialized simulators.

Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).

First, a little theory. The delta consists of three beams. Front, middle and back. The front one is responsible for pushing movements, the rear one for pulling. The middle delta is partially involved in both cases, plus when the arms are moved to the sides.

In fact, for the effective development of deltas, two basic exercises are enough - the bench press and the deadlift.

There are enough presses in strength training for any person - all guys love to bench press, decently loading the front delta. But with traction movements they hose. And if they do pull the bar to the chin, then in most cases it is wrong, loading the trapezoid and injuring the shoulder joint.

As a result, we see a situation when the front delta is more or less developed, and the back one is absent altogether. Let's fix the situation.

Army press (standing barbell press)

An excellent basic exercise for developing the anterior delta, which partially involves the middle beam as well. The grip width is average, that is, you take the bar slightly wider than your shoulders. Take it too wide - the chest will steal part of the load, too narrow - overload the triceps, which will fail before the delta works well.

My personal advice is that I do not recommend dropping the barbell below the level of the chin so as not to put a breaking load on the joint. Even if the flexibility allows you to lower the bar to your chest, you shouldn't tempt fate. The risk of injury does not justify the additional stretching of the muscle for its supposedly better growth.

Note that the military press also trains your core muscles well.

A variant of the exercise from Yaroslav Brin:

Not a bad alternative from Denis Borisov (just do not bend your hands back, the bar should lie on the base of the palm, not on the pads, so as not to injure the hand):

And another interesting option from Adam Kozyra:

Sitting or standing dumbbell press

An alternative to the army press is to do a standing dumbbell press. In the case when there are difficulties with the lower back and a large compression load is undesirable, you can do a dumbbell press while sitting with a slight tilt of the bench (80 °).

Of the features, I will only note the moment where it is necessary to lower the dumbbells - to the level of the ears or so that the angle between the shoulder and forearm is 90 °. Lower it below - create a breaking load on the shoulder joint. Also, do not forget that the dumbbells are on the base of the palms, and not on their pads (calluses).

A variant of the exercise from Denis Borisov:

And from Yaroslav Brin:

Barbell pull to the chin (to the chest)

The second basic movement is for the development of deltas, in particular the middle and back beams. The main mistake is to make this movement, grasping the bar with a narrow grip, and then pull it higher, lifting your elbows almost over your head. In this case, you injure the shoulder joint and force the trapezium to work, but not the delta.

The most effective way to perform the exercise is shown in the video below (wide grip, slight forward bend, pull to the chest, elbows do not rise above the level of the deltas):

Machi (breeding) with dumbbells standing

An excellent option for additional study of the middle beam of deltas, but subject to the correct execution of the exercise. To avoid mistakes, watch the video carefully:

Leads back in the "Butterfly" simulator (plus swings in the slope)

A couple of additional exercises to work out the posterior beams of deltas will not hurt, since this group most often lags behind in development.

In the backward bending in the Butterfly simulator, it is important to move the shoulders forward and work within the amplitude (it is very short) so as not to use the back muscles:

As for the swings of dumbbells in an incline - similarly: we bring the shoulders forward, the trapezoid is "smeared" on the back, we work within the amplitude (the elbows do not rise above the level of the deltas):

How to intelligently build a microcycle for the development of deltas

If you are a beginner, then with an emphasis on deltas you can not bother at all. Work in Full Body mode and your shoulders will develop perfectly on the presses and deadlifts. It is enough to include an army press, a barbell pull to the chin in the program and alternate these exercises in two basic blocks. I gave an example of such blocks in the first episodes of the BeardyBuilding podcast and in.

If you already have a couple of years of training experience, but deltas are still lagging behind in development, here is a basic diagram of how to cheer them up. Personally, she helped me a lot.

Four-day split:

• Monday: legs (3-4 exercises).
• Tuesday: chest (2-3 exercises) + front delta (1-2 exercises - army press or dumbbell press, lifting dumbbells in front of you with a hammer grip).
• Wednesday: recreation.
• Thursday: back (3-4 basic exercises) + back delta 1 exercise (any of the above).
• Friday: triceps (two exercises) + biceps (1-2 exercises, after all, when working on the back, he has already loaded himself) + middle delta (2 exercises - barbell pull to the chin, dumbbell swings to the sides).

The meaning, I think, is clear - together with the pectorals, the front delta is well loaded and it is enough to finish it off with 1-2 exercises. Together with the back, the back delta is loaded and one exercise at the end is enough to finish it off. Plus a couple of mid-delta exercises on hand day.

Three-day split

If you don't have the time or desire to do four strength training sessions per week, then add one basic triceps exercise on chest day. For example, a narrow grip bench press or a French bench press. On the day of the back, add one or two biceps exercises (PSB and / or lifting dumbbells for biceps while sitting on an incline bench). On the day of the legs, after training the lower body, do exercises for the middle delta (barbell pull to the chin and standing dumbbell swings).

A specialized version of the microcycle with an emphasis on the upper body

I practiced this option for four months from October last year to January this year inclusive. The point is to visually enlarge the upper body without the need for extra muscle gain. To do this, we make the back more bumpy (emphasis on training its inner part), protruding trapeziums, more powerful deltas, plus chest ones.

Great specialization is obtained if the target muscle group is trained a couple of times a week. In my case, I did four strength training sessions a week, in which I separately worked out the thickness (tuberosity) and the width of the back, hammered the deltas a couple of times and a couple of times with the chest. The exercises below are just an example, you can use any of your choice. Two or three warm-up sets, two workers.

Monday (chest + traps + deltas):

• Two chest presses for 10-12 reps (for example, a bench press, a 30 ° dumbbell press, or a Hummer press).
• Shrugs with dumbbells or a barbell (15-20 reps) + T-row with an emphasis on the chest or linkage (10-12 reps).
• Army press or standing dumbbell press.
• Pull in the rope handle to the chest.

Tuesday (Legs + abs):

• 3-4 leg exercises for pumping all muscles (squats with a barbell, leg extension, deadlift, platform press, lunges - 8-12 reps) + (20-25 reps).
• Crunches and reverse crunches on the press (20-25 reps 3-4 sets).
• Neck (so as not to be skinny against the background of wide shoulders) - lifting the head with a pancake on the forehead and / or on the back of the head.

Thursday (Back Width + Deltas):

• Three to four favorite back-width exercises (pull-ups, hammer pulls or barbells / dumbbells, vertical pulldowns, pullover, etc. - 10-12 reps).
• Row of the bar to the chin and swings with dumbbells to the sides (10-12 repetitions, swings can be 12-15 repetitions).

Friday (arms + chest for tone):

• One severe basic chest exercise for three working sets of 12-15 reps. In my case, it was chest push-ups from the bars with a weight on the belt.
• A couple of basic exercises for biceps (for example, PSB, lifting dumbbells for biceps while sitting) + a couple of basic movements for triceps (press with a narrow grip, French press, extension in the block, etc.) for 10-12 repetitions.

Briefly about the main thing

The leitmotif of the article is not just to give some basic scheme for work, but to teach the principles of effective development of certain muscle groups.

In particular, success depends both on the correct technique for performing the exercises, and on the reasonable construction of the microcycle, so as not to overload one or another muscle group. Use training for muscle assistants (synergists) if you want to save time and not overload the body. Or reasonably cycle training on muscles that are not related to each other in any way, if you want to work them out as efficiently as possible within the framework of one workout. Moreover, in this case, it is advisable to take one large muscle group and one small one. Let's say chest and biceps, back and triceps, etc.

Developing a beautiful, athletic body is not as easy as it sounds. Here you have to think. At least, if you want to progress, and not stagnate for years.

The barbell row in an inclination to the chest is a basic, strength exercise aimed at working out the back beams of the deltas, as well as the broadest muscles of the back.

The main working muscle groups: rear deltas.

Accessory muscle groups: lats, traps, biceps.

Row of the bar in an incline to the chest - execution technique.

1. Stand up straight with a grip wider than your shoulders. Palms facing inward.

2. Bend your knees slightly and bend over, keeping a slight bend in the lower back. Hold the bar on outstretched arms perpendicular to the floor. Once your torso is parallel to the floor, spread your elbows out to the sides of your body. Tip: Your torso and arms should resemble the letter "T". You are now ready to start the exercise.

3. As you exhale, keeping your arms perpendicular to your torso, pull the barbell toward your upper chest, squeezing the back deltas. When done correctly, this exercise should resemble an inverted bench press.

4. Also, refrain from engaging your biceps to pull the bar to your chest. Concentrate on the work of the rear deltas; the arms are only used as hooks to hold the bar.

5. While inhaling, slowly return the weight to its original position.

• Biceps in this exercise, the barbell pull to the chin while standing should be "in the crowd" - although it will not be possible to completely exclude the biceps from the traction movement, it is important to minimize its participation. To do this, focus on lifting your elbows up.
• Raise the projectile to chest level and not higher - its further "ascent" is performed by the force of the trapezium.
• While performing deltoid pulls, build an articular pyramid: the shoulder should be above the elbow, and the elbow should be above the wrist. The point where the elbow and shoulder line up will be the finish line of the concentric section.
• As with all "standing" exercises with weights, keep an eye on the position of the torso - do not deviate from the upright position.

Vertical rod rod - performance features

From a basic exercise for deltoids, the vertical barbell pull is instantly transformed into an exercise for trapeziums, you just have to grab the shell "narrower" and "lift" higher - as a result, the shoulders get much less load, in contrast to the "breaking" wrist joints. But with the generally recommended setting of the hands and bringing the projectile to the chest line, you can be sure that it was the shoulders that were “bombed”.

Standing Vertical Row - Warnings and Alternatives:

• In case of problems with the wrists, use the EZ-barbell in the exercise - observing the same rules of technique as in the exercise, the vertical barbell pull to the chest while standing and confidently developing the shoulders, you will significantly relieve the wrist joint.
• Movement can also provoke discomfort in athletes with damaged shoulder joints (with impingement syndrome, bursitis, etc.). In this case, it is recommended to work in a limited amplitude (do not lead the elbows too high) and proceed to the exercise - the dumbbells do not "enslave" the movement and allow the joints to take a more anatomical position.

Good day to everyone, in today's issue I will tell you about one of the most effective exercises (in my opinion) for developing back muscles - standing barbell deadlift.

I will tell you about all the subtleties and secrets of this exercise from A to Z, what it is, what it is aimed at (muscles involved), what are the variations of the barbell pull in the slope, why this exercise is one of the most effective, what are the advantages of this exercises, how to perform it correctly (execution technique) + what are the special nuances (technical points to which it is important to pay attention), I will also tell you about the main mistakes of most people when performing this exercise .. well, etc. those. along the way, I will try to raise all sorts of questions regarding this exercise (and, accordingly, give full answers to them, without lies and falsehoods). Well, let's get started.

Bent-over barbell row- this is used in bodybuilding to train the muscles of the back, more specifically about the muscles involved, the latissimus dorsi, the extensors of the back muscles, the large round muscles, the back of the deltoid muscles, the flexors of the arm (biceps, shoulder, shoulder-radius) , and when the shoulder blades are brought together (i.e., with the correct execution technique), the rhomboid and trapezius muscles also work. More clearly see below in the photo:

This exercise is great for those whose goal is the overall muscle mass of the back. Those. I want to say that the bent-over barbell row develops the lats, trapezius and rhomboid muscles of the back perfectly. And for those who are not in the know, these muscle groups are just the same responsible for the overall mass of the back .. that is why I consider this exercise one of the most effective for the growth of back muscle mass, and that is why I strongly recommend doing this exercise on permanent basis.

P.s. at the initial stage (when you are still a beginner) in no case chase the working weights !!! It is very important. It is much more important to master the correct technique for performing the exercise before grabbing (and chasing) the weight. In addition, when you perform the exercise, the extensors of the spine (columns) are additionally involved in the movement and if the weight is too much you will harm yourself 100% (you will not be able to keep your back straight, as it should, you will round it and 100% get injured) , but jokes with the spine are bad, so think 100 times before you do something (add weight, show how cool I am, show off in front of girls, etc.)

Bent Over Row Variations

Yes, yes, yes (for those who are not in the know), in addition to the classic style of performing this exercise (classical means that you hold the bar with a straight grip), there are also other variations of it:

1. T-bar row (standing or lying on the machine)

Now we will briefly go through these exercises (with photos and descriptions) so that you have an idea of ​​what is at stake.

Here is a photo (below) showing the classic barbell row in an incline (as I said, the classic one means that you hold the bar with a straight grip, i.e. from above, all this is shown in the figure below):

And here is a photo (below) showing the BOND GRIP Bent Over Row:

Here is a photo (below) showing the T-bar Row (in this version, the photo shows the T-bar row while lying on the machine, but there are also variations of this machine only while standing):

There is another variation of this exercise (t-bar deadlift) (see photo below):

Here is a photo (below) showing the bent over row of a Smith machine:

And finally, a photo (below) that will demonstrate the pull of the bar in an inclination to the chest (for the development of the rear deltas), the main difference is that the bar does not stretch to the lower abdomen, but to the chest (i.e. the back surface is actively working here shoulder, i.e. back delta):

Well friends, I introduced you (visually at least) to the variations of the stays in the slope, now it's time to discuss the technique for performing this exercise (the technique is, in fact, the same for all variations of this exercise, there will be only small changes, which I mentioned in advance I warn you: when you do the classic deadlift, then the grip is on top (that is, it is straight), and when you do not the classic deadlift (not with the direct grip from above), but with the reverse grip = that is, you see, the grips change. there is a straight line from above, and here from below (reverse). In the pull of the bar in an inclination to the chest, the change is that you pull not to the lower abdomen (as usual in other pulls), but closer to the chest (in order to emphasize the load on the back delta), that's basically all ... there are no changes in the other variations, which means that the BASIC TECHNIQUE OF PERFORMANCE OF THE MOVEMENT WILL BE THE SAME (read necessarily below).

The technique of performing the barbell row exercise while standing in the slope

Firstly, before doing anything, in this exercise it is LIFE IMPORTANT TO TAKE THE CORRECT POSITION, because in this position you will be constantly (performing repetitions) but not only (if your position is wrong, you are most likely injured, get serious back injury, this is in the worst case, in the best case you will contract your back muscles badly, therefore, you will not get the result either). Dachshund, okay, what is this position?

POSITION: Bend your knees and push your torso forward, keeping your back straight (it is very important that the back does not round, but be straight, sagging in the lower back), see the photo (concerning the back deflection, the figure shows both correct and incorrect):

P.s. above in the figure (where green, simply shows the POSITION OF THE BACK, i.e. it is flat, bent in the lower back, this is how your back should be throughout the entire exercise, but the position itself is not correct there, this is the position with the deadlift, and we do bent over row), and in bent over row the next position (you are bent forward, i.e. your torso is tilted forward, your legs are slightly bent at the knees, your back is bent at the lower back, no rounding, otherwise there is a high probability of back injury)<= так вот такое положение должно быть почти параллельно полу. Т.е. (сейчас речь идёт об угле наклона), вот см. ниже фотографии (попытаюсь объяснить):

See? See what angle Ronnie Coleman has? His torso (forward bend) is nearly parallel to the floor. This is ideally .. I also performed this exercise before, but now when you work with a lot of weight (parallel to the half, it turns out to be too hard), you have to make the slope not so deep, a little higher (literally a little, as shown in this photo below):

In this position, look forward (this is very important, in no case do not lower your head down, STRICTLY LOOK FORWARD YOURSELF, INTO THE MIRROR (if there is one)). At the same time, the arms should hang over the projectile (with a grip from above or below, depending on which variation of traction you have chosen) and be perpendicular to the floor and body. The grip on the bar (when pulling) is slightly wider than the shoulders (where the scars are, a little wider, if you take it closer you will not be comfortable working, you will hit your own knees, so grab a little wider than your feet).<= ВСЕ ЭТО ваша стартовая позиция (положение).

P.s. a few words about the grip width. The trick is that you can take both NARROW and TOO WIDE (in fact). What will be the changes? Remember:

• the narrower you grip the bar = the more the BICEPS will work (rather than the back), but for that, with a narrow grip, the AMPLITUDE OF MOTION increases (this is good).
• the wider you grip the bar = the more the back will work, but with a wide grip, the AMPLITUDE OF MOTION decreases (this is bad).

That is why you need to look for the GOLDEN CENTER (and this is slightly wider than shoulder width or shoulder width apart).

Well, ok, you grabbed the bar (with a grip shoulder-width apart or slightly wider, for convenience, so that you feel comfortable doing the exercise), leaned forward (gave the torso, making the necessary comfortable tilt, as shown in the picture above), if you did all this , you are in this position (see photo below):

Pay attention (the bar is located just below your knees). So, from this position (it is constant, i.e. the body remains motionless during the exercise), you need to pull the bar towards you (pull it to the lower abdomen), while (when you pull) keep your elbows close to the body ( and not to the side, as some mistakenly do), when you pulled the barbell to the lower abdomen (well, you seem to be already in the upper position), squeeze your back muscles (bring your shoulder blades together), this is very important !!!

That's all .. in such a way we perform the exercise (here and there, here and there), i.e. pulled to the lower abdomen, lowered down (just below the knees) and again pulled to the lower abdomen and again lowered, etc. until you complete the planned number of repetitions.

All this movement VISUALLY looks like this: (GIF. Picture)

In men:

Among women:

The main technical points to which you should pay special attention:

1. Throughout the entire movement, keep your back straight (bent at the lower back), almost parallel to the floor (as Ronnie Coleman did, I showed the photo), or if you are already working with weights (then just above parallel, so as not to ditch your lower back).

2. Do not forget that the legs at the knees are slightly bent (they are not straight, with straight legs your back will be round, and this is unacceptable).

3. During the exercise (bent over row), look straight ahead (in front of you), if you look down immediately round your back and you can get injured (in the worst case), in the best case (you are lucky, you will not get injured, but the back muscles will not receive as much stress as they could with the correct back).

4. At the top point (when the weight is pulled to the stomach), bring the shoulder blades together (required) so that the back muscles are included.

5. When pulling the barbell (to the highest point) ie. to the lower abdomen, try, firstly, to pull the bar (barbell) along the legs to the lower abdomen and at the same time (secondly), try to keep your elbows closer to the body, i.e. do not spread them to the side, closer to the body.

6. When you are already using decent weights, I recommend using LINEARS (in order to maintain this same weight), the trick is that our cysts are much weaker than the back or biceps, so why not help them? Use! See below (how to wind the straps on the bar):

7. Breathing as always (ie EXHALING ON EFFORT).

8. Work non-stop (some recommend pause at the top and bottom points in order to stretch and contract the muscles, in principle you can try, feel how it will be more comfortable for you, how the muscles contract, etc.), but here it is more convenient for me work without pauses.

9. At the lowest point of the range of motion (when you lean closer to the horizontal, or stand somewhere at the level of 30 degrees, in general, you are in the starting position preparing to pull the bar to the lower abdomen), make sure that your HANDS ARE NOT AT THE LOWER POINT STRAIGHTENED TO THE END !!! This is very important, i.e. at the elbows, the arms are slightly bent, your arms should not be stupidly straight (otherwise the weight will seem to weigh on your hands), therefore, they are slightly bent at the elbows so that the load remains in the muscles.

10. It is believed that the classic barbell row in the slope is A LITTLE WORSE (or even much worse) than the BACK GRIP BONE ROD. I think this opinion is not entirely correct ... now I will explain everything. The fact is that a straight grip makes the athlete, as it were, widen the elbows and pull the barbell to the chest, and not to the lower abdomen (as needed). Yes Yes Yes<= я очень часто вижу такую ошибку у большинства людей (даже более продвинутых).. собственно из-за этого, широчайшие мышцы практически не работают (или не дополучают той нагрузки, которую могли бы получать), а вот при ОБРАТНОМ ХВАТЕ = вам более удобнее делать упражнение, вы там просто как бы прицельно (как в машине смита) тяните к низу живота.. (p.s. не знаю как объяснить). Но, друзья, на мой взгляд, это мнение частично верное.. ПОТОМУ ЧТО, те люди (атлеты) которые выполняют УПРАЖНЕНИЕ ВЕРНО (с правильной техникой, т.е. тянут к низу живота, а не к груди + сводят лопатки) у них очень хорошо работают широчайшие мышцы спины, а те люди (которые делают с неправильной техникой, т.е. тянут ближе к груди грузят при этом дельты) у них не работает спина.. Ну и кто им ДОКТОР? .. Это их вина, а не упражнения. научитесь правильно выполнять упражнение, прежде чем, делать какие либо выводы.

11. In connection with the paragraph just above (about the classic and grip), you can try to combine both the THAT and THAT GRIP (in order to understand what is more comfortable for you, and better in terms of the feeling of contraction), well, for example, make 2 approaches with the classic grip (normal , i.e. direct), and the following 2 approaches REVERSE. This is just an example.

12. Until you master the correct technique for performing this exercise and develop the overall muscular frame of the back (do not strengthen the extensors of the back muscles), do not even touch large weights.

Small digression: I highly recommend that you familiarize yourself with my books:

The main mistakes people make in this exercise:

First, it is, of course, the rounding of the back.<= этого делать нельзя, не забывайте о том, что спина должна быть ровной (прогнутой в пояснице).

Secondly, many people, at the top point (when they pull the barbell to the lower abdomen), straighten their torso too much upward, cannot hold back the same forward bend as it was (because the weight is heavy), you cannot do this, throughout the entire movement, your body (position, torso, torso) must be fixed. Those. keep your back straight and your torso parallel or slightly at an angle to the floor and don't let your torso “walk back and forth” so to speak, cheating at the expense of your hips and knees.

Thirdly, people very often complain that the bitsuha (biceps) gets tired, and all due to the fact that they perform the deadlift exclusively due to the strength of the arms, namely the biceps (so they get hammered, but the back does not works, or receives less load, in any case it's bad, try (learn) to feel the latissimus dorsi, not the biceps).

Fourthly, as I already said, many people pull from the lower position to the upper position not to the lower abdomen (as if along the legs), but to the BREAST .. This is not correct, if your goal is to train the muscles of the back, you need to pull the bar along your legs TO THE BOTTOM OF THE BABY !!!

Well, that's all .. I hope you liked my article, I also hope that you were INTERESTING, Cognitive.

For dessert - two vidos (for men / women separately), of which you, perhaps, will emphasize something for yourself:

Best regards, administrator.