Back: exercises on block machines. One-arm lat pull-down One-arm pull-down row

Sit on the machine, straighten your back, grab the handle with your left hand. Extend your arm, there is a 90 degree angle between your torso and legs. As you exhale, pull the handle towards you. Rotate your wrist to a neutral position. As you inhale, return to initial position, turning your wrist back.

One-arm lat pulldown: video

Rules for performing the exercise

Sit on the machine and place your feet on the front platform or bar, keeping your knees slightly bent and not locked.
Bend over and straighten your back naturally. Take the pen with your left hand, palm facing down.
Extend your arm, tilt your torso back, creating a 90-degree angle between your torso and legs. Arch your back slightly and stick out your chest. You should feel a stretch in your back muscles as you hold the bar in front of you. Right hand can be kept on your belt. This will be your starting position.
Keep your torso still. As you exhale, pull the handles toward your torso, keeping your hands close to it as you rotate your wrist. When your hand is near your abdominals, it should be in a neutral position (palms facing your torso). At this moment, squeeze your back muscles.
Hold for a second and while inhaling, slowly return to the starting position. Important: Remember to rotate your wrist as you return to the starting position so that your palms are facing down again.
Do this exercise required amount times, and then perform the same movement with your right hand.

Variations: a) This exercise can be performed with a high block, as well as standing. b) You can also make a full rotation of the wrist. In other words, in the starting position your palms will be facing down, and at the end of the movement they will be facing up. This exercise can be performed for various purposes.

Everyone knows the exercise for the back - pull-down on a block. Few people perform it with one hand, but in vain. Firstly, it allows you to better adjust and concentrate on the target muscle. Secondly, pulling down on the upper block with one hand, oddly enough, loads more working muscle. It is a scientifically proven fact that with one hand you can lift 60% of the weight that you could lift with two hands.

Target muscles: Back

Equipment: block pull

Attach to cable upper block D-handle. Set the load to about half the normal two-handed weight. Grasp the handle with a pronated grip. Tape your hand to the handle using a gymnastics belt. Sit on a bench under a block. Place your legs under the support roller (if there is one), and rest your free hand on top. Straighten your back. This is the starting position.
With a powerful movement, pull the handle towards you. Bend your elbow and lower the handle. The elbow points to the side. At the same time, control the contraction of the back muscles. In the lowest position, squeeze your shoulder blades and pause for 2-3 seconds. Try to make the movement with maximum amplitude, pull your elbows back, don’t stop halfway. Slowly return the handle to its original position.
Before you begin performing pull-downs on a block, make sure that shoulder girdle not turned towards the working hand. In the future, constantly pay attention to this.
Perform one-armed rows with maximum weight. If you don't have enough strength to finish the set, lower your arm while turning your hand with your palm facing you or change the position of the handle as if you were doing a hammer. Throughout the entire set, do not let the weight go all the way down. Keep your muscles tense.

Random Exercise

Random program

Doing this exercise, the athlete primarily loads the middle part of the latissimus dorsi muscle. In this case, the trapezius, lower back and triceps additionally work. The large number of working muscles allows this exercise to be classified as complex, since the athlete is required to have minimal physical training.

Correct technique

Each exercise for the back muscles must be performed correctly to completely eliminate the risk of injury. For correct execution traction needed:

Sit in the block exercise machine, resting your feet on a comfortable stand. It is important to slightly bend your legs at the knee joints.

The lower back bends, and the athlete takes one handle of the machine in his hand. The palm faces down.

The arm extends forward and the body leans back until it is perpendicular to the legs. The chest looks forward, the back straightens, the lower back bends even more. At this moment, you need to feel the tension in the latissimus dorsi muscle as the handle is held in front of the athlete’s body. This is the starting position. The second hand remains on the belt for convenience.

Keeping the torso in a stable position, exhale and pull the handle of the machine towards you with a turn of the wrist. This rotation is performed until the hand touches abdominal Press. At the end point of the amplitude, the palm turns towards the abs. At this point, the back muscles are further tensed.

It is recommended to hold the tension for a few seconds. After this, a slow breath is taken, and the handle smoothly returns to its original position. However, remember to rotate your wrist correctly.

The required number of repetitions is performed.

Beginners should start with a minimum weight. Usually it is enough to do 15-20 repetitions in three sets to completely hammer the back muscles.

Safety

Working in a block machine is a safe type of exercise for the back, since the athlete performs deadlifts with a fixed weight. But even in such traction it is important to take into account safety precautions, since incorrect execution the back can be seriously damaged, which will affect the athlete’s general condition in the future.

First of all, you should focus on your back. To do this, you need to position yourself near a mirror or ask a friend to monitor her position. Under no circumstances should it be rounded around the shoulders. It is important to hold your back firmly at the very beginning of the exercise, and then begin the deadlift.

You also need to monitor the position of your legs. They must rest tightly against the platform of the simulator, since their movement can lead to a change in the amplitude of the exercise.

Common mistakes

In many exercises for the back muscles, beginners allow fatal mistakes, which “knocks” them out of their usual rhythm of life for a long time. Beginning athletes like to start with heavy weight, to show their comrades that they are not far behind them in strength. In fact, it turns out that the weight is too heavy, so the back and arms begin to suffer. It is better to start with the smallest weight. This will be safer for your back and better for your health.

Unfortunately, most athletes completely forget about correct breathing. No one even thinks about the fact that with its help you can give the muscles more strength, and this will allow the athlete to perform better deadlifts.

Some cannot maintain a slight arch in the lower back. The fact is that a completely straight back is subjected to serious stress, so it is better to move the pelvis a little forward, arching the lower back, than to suffer from constant pain later.

Working with heavy weights it is important not to make sudden movements. The deadlift is an exercise that should be performed smoothly, completely on the muscles. Even returning to the starting position occurs at a measured pace; under no circumstances should the block be thrown, otherwise too much stress will be placed on the muscles.

Equipment

To work in a block simulator you will need comfortable equipment in the form of high-quality sports shoes, athletic belt And sports gloves. Shoes will prevent your feet from slipping off the platform at the most crucial moment, and gloves will create additional grip on the handles.

As for the athletic belt, it is indispensable for athletes who have had back injuries in the past. It's also good for beginners who aren't sure their lower back can handle the weight.

The most important point in performing this type of traction is to keep the body in a stationary position.
There is no need to use blocks that are too heavy, as swaying will occur and the weight will be lifted not due to muscle strength, but due to inertia. In addition, rocking puts a lot of stress on the lower spine, which can cause injury.
When doing deadlifts, you can press your elbows as close to your body as possible, moving them back. At this moment the most huge pressure falls on the lower back and large pectoral muscles. If the elbows move apart, the load will shift to top part back, trapezius and rhomboid muscles. By simply changing the position of your elbows, you can work different areas of your back.
Hands should be completely excluded from this exercise. If you feel that your arms are getting tired, then you need to monitor your technique and, perhaps, reduce the weight.

Conclusion

One-handed pull-down of the lower block is effective exercise, allowing you to load most of your back in one movement. Due to the large number of muscles involved, it is important to do it correctly to reduce the risk of injury. It is advisable to first consult with a trainer who will help you correct your technique.

Purpose of the exercise: Development and relief of the middle and internal sections of the pectoral muscles.

Performance:(1) Lie down on horizontal bench between two lower blocks. Grasp the cable handles and bring your arms overhead, palms facing each other. (2) With your elbows slightly bent, swing your arms out to the sides in a wide arc until your pectoral muscles are fully stretched. Then return to the starting position, raising your arms in the same wide arc, in a hugging motion. You can stop at the top of the movement or cross your arms slightly to contract the inner pecs as much as possible.

Reduction of arms on the peck-deck machine

Purpose of the exercise: To increase the size of the midsection of the pectoral muscles and identify muscle fiber bundles. Hand trainers are not the best the best choice for building mass, but they are very useful for creating relief and isolating muscles.

Performance: Many gymnasiums have "Peck-Deck" type machines that simulate bringing your arms together. free weight. When using these mechanisms, try to achieve the greatest range of motion by stretching the muscles to the maximum with the arms extended, and then creating an additional isometric contraction of the muscles when the arms are in the closed position.

Pullovers with dumbbells on straight arms

Purpose of the exercise: Development of the pectoral muscles and expansion of the chest.

This is the best exercise to increase chest volume. It works the pectoral muscles and also improves the definition of the serratus anterior muscles.

Performance: Place the dumbbell on the bench, then turn around and lie across the bench with your feet on the floor. Grab a dumbbell with both hands and hold it directly above your chest, pressing your palms against the inside of the top plate. (2) Keeping your arms straight, gently lower the barbell down in a wide arc behind your head, feeling the stretch in your chest. When you have lowered your arms as far as you can, return to the starting position. Try not to help yourself with your thigh muscles. Keep your hips as low as possible during the movement to ensure maximum chest expansion.

Thrust to the floor on the upper block

Purpose of the exercise: Development of the serratus anterior muscles.

Performance: Get down on your knees and grab the handles or rope loop attached to the cable from the top pulley. (2) Keeping your arms above your head, bend your torso forward and downward, creating a pulling force with your latissimus muscles backs. Continue this movement until your elbows touch the floor. Then return to the starting position, straighten your arms above your head and feel the latissimus dorsi muscles stretch. Pulldowns on a pulley device should be performed carefully, without trying to work with maximum weight. At the end of the series you should experience a strong burning sensation in the serratus muscle area; The abdominal muscles are also subject to additional stress.

One-arm lat pulldown

Purpose of the exercise: Development of the serratus anterior muscles.

Performance:(1) Kneel down and grab the cable handle attached to the overhead pulley with an overhand grip. (2) Using a pulling force from the latissimus dorsi muscles, move the elbow toward the knee. Intentionally tense the serratus chest muscle, achieving its full contraction. Then slowly return to the starting position. The success of this exercise depends on strict technique. Perform the movement slowly and under full control, focusing on contracting the latissimus dorsi and serratus muscles. After completing the series for one arm, repeat the exercise with the other arm.