The upper block is sitting behind the head. Pulldowns to the chest or behind the head: which is better? Basic steps for proper execution

Traction upper block behind the head refers to the conditional basic exercises, aimed at strengthening the muscular corset of the back, working out the forearm and biceps. Conceptually, the exercise is similar to pull-ups on a bar and is suitable for people who still have difficulty lifting their own weight on a bar.

Features of the exercise

This is one of the main exercises when creating training programs for both boys and girls. The head pull on a high block allows you to achieve:

V-shaped torso due to increased volume of the lats;
Visual increase in the width of the back and narrowing of the waist;
Increase in overall physical strength;
Development of the relief of the back muscles, detailing of individual bundles;
Formation of direct and correct posture with strict adherence to the execution technique.

Depending on the goals pursued, it is necessary to choose one or another execution technique. It is recommended to perform the exercise with experienced trainer , who will tell you the nuances of the exercise and monitor their compliance. And also, before performing it, you should familiarize yourself with the lessons on the Internet containing videos of overhead pull-downs.

When choosing an exercise, you must first take into account the fact that vertical thrust the block to the stomach allows you to involve the wide pectorals, which are practically isolated in the pull of the block behind the head, into the work. On the contrary, head pull shows good muscle activity of the rear deltas and biceps. Nevertheless, the optimal option is to pull the block to the upper third pectoral muscle, at which the load is distributed evenly between widest back and wide chests.

Types of grips when performing vertical block rows

When performing pull-downs of a block behind your head, you can use various options grip: narrow, wide, straight, reverse. Your choice primarily determines the effect of the exercise on various muscle groups in more or less degree.

The bar allows you to transfer the load to the outer parts of the lats ( lateral muscles back), which allows you to achieve a visually wider back.
Narrow grip- by reducing the width of the grip, you can regulate the impact, gradually including in the work some of the muscles located closer to the spine.
Using medium grip- an option when the palms are located slightly wider than the shoulders parallel to each other, we use the middle area of the lats, which allows us to work out their relief and not deprive each beam of its portion of the working weight.

Stages of the exercise

The basis of the exercise is that when pulling a block vertically to the chest, it is necessary to use the biceps minimally and give maximum load to the back, because in this case the biceps is an assistant when performing the exercise. The exercise can be broken down into the following steps:

Step 1. Body position

Approach the machine with an upper block and install a bar that is comfortable for you. Remember that the choice of bar (wide, narrow, bar with a parallel grip) determines the muscle activity of a particular group. Sit on a bench under a fixed bar, position and secure your legs tightly under the soft bolsters, which will allow you to confidently hold the weight and eliminate the “” option when performing deadlifts. Raise your hands, grab the bar at the bend. When performing this exercise, you can use wrist straps, which will reduce the load on the wrist. Your back and head must be kept vertical. This is the starting position for performing vertical rows.

Step 2. Technique

Keeping your back straight, as you exhale, lower the bar of the machine until it touches the upper third of your chest, while the bar should remain horizontal position. Try to hold the bar in this position for 1-2 seconds, which will increase the load at the point of maximum contraction of the lats. After this, you need to smoothly raise the bar to initial position. Avoid sudden movements that can lead to injury to the elbow and shoulder joints, especially when working with heavy weights.

Don't try to use heavy weight right away. Try to monitor the technique of performing the exercise. The elbows should be directed toward the body, the back should be straight throughout the entire exercise, and the chin should be raised.
At the lowest point, to achieve maximum effect, it is possible to lower the body back. In this case, the posterior bundles of the deltoid muscle are involved in the work.
When performing the exercise during the approach, try not to fully extend elbow joint, which will allow you to leave the load on the arm muscles and not on the joints
Try to change the type of grip from training to training, which will allow you to comprehensively work out the muscular corset of the back and will not allow you to “get used” to the same type of load. The key to growth muscle mass is a combination of various exercises that allows you to “surprise” the body.
Follow your breathing technique. Pull the bar as you exhale, release it as you inhale. This allows you to enrich the blood, and therefore the muscles, with oxygen, reducing the rest interval between sets and reducing overall fatigue from exercise.
The optimal weight is 60 percent of the maximum single weight, with which it is possible to perform 6-12 repetitions for 3-4 sets. Recommended rest between sets is 1-1.5 minutes.
Girls are recommended to increase the number of repetitions, reducing the working weight, which will allow them to achieve a beautiful, sculpted back and increase overall endurance

Coming to Gym, many people want to learn how to do pull-ups. The most effective and efficient exercise that will help in this matter is the overhead pull-down. For those who want to strengthen their muscle corset and reduce the amount of fat, the exercise is also suitable. This is a complex multi-joint exercise that works several muscle groups.

Working muscles

The main muscles involved are the trapezius (lower), rhomboid, posterior deltoid and biceps brachii. Additionally, the muscles of the forearms work.

How to do the exercise

The overhead pull-down is a rather traumatic exercise, and it requires correct technique. The movement begins from a sitting position, legs are fixed under the bolsters 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: straight, reverse, wide, narrow.

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

A narrow reverse grip in the exercise shifts the load to that part of the latissimus dorsi muscle that is closer to the spine.

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

Separately, you can disassemble the neutral grip. In it, the palms are directed towards each other - this is an average grip between forward and reverse. A neutral grip primarily targets the middle portion of the latissimus muscles.

Trajectory of movement

The exercise begins with bringing the shoulder blades together. The handle moves down as you exhale and returns as you inhale. The overhead pull-down is the most traumatic version of the exercise. In addition, you can perform deadlifts with a flat back and lower the handle to top part breasts 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 version of the deadlift, you must monitor the position of your head. The neck is an extension of the spine. We try to keep the head position motionless throughout. The gaze is directed forward (if doing the overhead pull-down), forward or upward (if doing other pull-downs).

Elbow position when performing

All repetitions must be performed with correct technique. Elbows tend closer to the body. In a position where the arms are straightened, the arms should not be allowed to fully straighten.

Upper block rows for the head, number of repetitions

To increase strength or volume, the best number of repetitions is 6-12 times. Gradually the amount can be increased.

Contraindications and errors

The most common mistakes when performing the exercise it is a round back. You need to imagine what the spinal column looks like in a natural position (standing). It is straight, with natural curves in the cervical, thoracic, and lumbar regions.

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

Quite often, overhead pull-downs while sitting behind the head are performed using too much heavy weight. This leads to unnecessary injuries. The most common strains in this exercise are shoulder and elbow joints.

If there is already a joint injury, then this exercise will initial stage recovery should be avoided. Contraindications to performing lat pull-downs are: various diseases associated with spinal injuries. In this case, you should approach the issue of training very carefully and gradually strengthen your back muscles, without the risk of injury.

Who can do the exercise

The exercise is suitable for absolutely everyone. For both men and women, the elderly, and overweight people. The overhead pull-down for girls is an excellent option for girls. Unlike men, girls can use a greater number of repetitions in training, working to strengthen the muscle corset and increase endurance.

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

The vertical pull-down exercise is one of the most effective in terms of developing the upper back. A well-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 greatly depend on it. The vertical block row is popular both among bodybuilders and among ordinary guests of a fitness club, including girls. The exercise is performed on a special simulator, quite simple to perform, not dangerous, so anyone can master it, the main thing is to understand the technique and choose the appropriate weight.

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

The main muscle groups that are involved in the work:

Teres major muscle of the back;
Lower trapezius muscle;
Diamond-shaped;
Brachioradialis and biceps.

Since this exercise has different variations, i.e. is carried out not only classic deadlift vertical block to the chest, but also behind the head, and the grip also changes - wide, narrow, reverse, as well as vertical pull with one hand, then the load on the muscles involved in the work also varies. But the main muscles, the development of which is pursued in this exercise, are, of course, the latissimus dorsi, teres major and lower trapezius.

We analyzed the anatomy of the latissimus dorsi and teres major muscles in, let’s look at the anatomy of the trapezius, which is included in the work on the simulator when performing rows both to the chest and behind the head.

Trapezius muscle

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

As can be seen 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 lift the shoulder blades up, the middle bundles bring them together to the spine, the lower bundles lower them. If all fibers are engaged simultaneously, the scapula rotates. These functions are available with a fixed spine and head. If the belt is fixed upper limbs, and the head and spine move, the muscle is responsible for straightening the head and spine, tilting 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 impact on posture.

Exercise technique

Now let’s get straight to the exercise itself – how to correctly perform it on the machine with different grips to the chest and behind the head.

Chest cravings

Take the bar of the machine with a narrow or wide grip;
Sit facing the machine, fixing your hips under the roller;
Inhale and as you exhale, pull the bar to the middle of your chest, while moving your elbows back, sticking out your chest.

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

Head Pull

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

The grip is only wide;
As you exhale, pull the bar not to your chest, but behind your head, bringing your shoulder blades together as much as possible.

Rows with narrow, wide and reverse grip

The difference in grip distributes the load on different bundles. For example, a wide-grip vertical row puts more stress on the lats, while additionally stretching connective tissues. The wider the grip, the more load falls on the latissimus dorsi and teres major muscles, covering a large area. The narrower the grip, the more load is placed on the trapezius muscle, as well as on the posterior bundles of the deltoid muscle.

For girls, the most suitable exercise is with regular or narrow grip. By the way, this exercise It is especially indicated for girls without a natural waist, since widening the back makes the waist visually narrower, but you should also not forget that it is necessary to do exercises for the buttocks to make the effect more noticeable.

Vertical thrust reverse grip on the simulator allows you to maximally involve the biceps of the shoulder in the work.

One arm row

The one-arm vertical row is technically no different from the previous exercises. The only difference is that you perform the exercise more isolated and clearly. As you know, a person always has one limb stronger than the other to some extent, especially if there are any pathologies, for example, curvature of the spine (even very slight), shortening of one of the limbs, as well as hypotonicity or hypertonicity of some muscle group etc. All this leads to the fact that one part of the body is forced to compensate and work harder. Therefore, in training it is very important to pay separate attention to each limb for uniform development. The same applies to vertical traction. When you do a regular row on a machine with both arms, one is bound to take on more load, so it's important to also practice one-arm vertical rows. This rule is important for both men and girls.

Contraindications

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

Another important detail - vertical rows with a wide grip behind the head are suitable only for those who have shoulder girdle mobile and allows you to perform a similar range of movements. If you feel that you cannot fully perform the exercise without compromising technique, then limit it to a regular or narrow grip and pull to the chest.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2012-05-29 Views: 1 606 361 Grade: 5.0

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Head pull from the upper block - video

Weight and reps for beginners

For men: 10 - 15 repetitions 25 - 30 kg. 2 - 3 approaches.
For women: 10 - 15 repetitions 15 - 20 kg. 2 - 3 approaches.

Load by muscle group

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

Description of the exercise

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

Main features

1. If you have poor mobility shoulder joints, and you cannot do this exercise without hunching, then it is better to give it up. Otherwise there will be little use. 2. As you move down, lean your body forward slightly and squeeze your 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 the forearms are parallel to each other. And this is approximately 1.5 shoulder widths. 4. You need to pull to the middle of the back of the head. You can attach the straps to the handle. This will take the pressure off your forearms and allow you to better focus on working your lats. 5. At the top, extend your arms all the way. That is, let your muscles stretch under the weight of the load. 6. You need to keep your head straight and look forward. I repeat once again that if you hunch over, it is better not to do this exercise at all.

The overhead pull-down is an exercise that is aimed at working the back muscles. It is an excellent alternative to pull-ups on the horizontal bar for those who find it too difficult to lift their own weight.

Muscle work

First of all, the exercise makes you work latissimus muscles backs. In addition, it involves: rhomboid muscles, bottom part trapezoid, large round muscles, biceps, brachialis and brachioradialis.

The head pull is a basic exercise, as it involves working several muscle groups and joints. Despite this, it is recommended to use it as an additional load after performing more strenuous exercises.

Working muscles.

Because deadlifts work the back muscles, they are often included in medical complexes for the spine. When performed regularly and properly combined with other exercises, it helps strengthen muscles and get rid of chronic pain in the shoulders and lower back. However, if you know that you have back problems, you should not engage in amateur activities without a doctor’s permission.

Preparation

Before you start training, you need to choose a suitable weight and decide on the number of repetitions. The weight used depends on the level physical training and the athlete's goals. For beginners, it is better to start training with minimal weights to develop the technique.

As a rule, the exercise is done 10–15 times, 2–3 times each.

Regardless of the duration of the workout and the weights used, be sure to warm up before class. Finally, you need to relax your muscles by stretching. Compliance with these simple rules will make your workout safer and more effective.

Execution technique

Take the correct starting position. Sit on the machine and place your feet under the special support rollers. Grasp the handle with a wide grip and straighten your back. At the top point, the arms are extended, the elbows are extended, but the muscles are not relaxed, but are in good shape.

The pull is performed as follows:

As you exhale, pull the cable handle down. Move your head slightly forward and lower the handle to a level just below the back of your head. During movement, the gaze is directed forward, the straight position of the back is maintained, and the elbows move in an arc in a plane perpendicular to the floor.
At the bottom point, hold for several counts and, while inhaling, slowly return to the starting position.
Repeat the described movement 10–15 times.

Additional attention should be paid to the grip. As was said, the grip is wide. But how much? At correct grip When you bend your elbows at right angles, your forearms are perpendicular to the floor. This is about one and a half times wider than the shoulders.

You should also take into account the fact that deadlifts additionally engage the biceps. Making movements by counting is one of the most common mistakes in this exercise. To avoid it, concentrate on your elbows. It is the elbows that move downwards with force, and the forearms and hands are simply hooks with which you catch the weight.

If during a lat workout you feel that your biceps are tired much faster than the set is completed, then you are doing the exercise incorrectly. Try to perform the movement using your back - it is the back that should get tired.

Common mistakes

Although the exercise is one of the basic ones and is suitable for beginners, many people make mistakes when performing it. The following points make traction ineffective and prevent you from achieving the desired result:

hunched shoulders, curved spine;
lifting the buttocks off the bench while raising the arms;
redistribution of the main load from the back to the biceps;
choosing too much weight that does not allow you to do the movement correctly.

You should not completely relax during this phase of the movement. Of course, it is recommended to stretch the muscles after contraction. And it gives its results. But in this case, such a “relaxed” stretch can be traumatic, especially when working with significant weights. Therefore, we fully extend our arms, but keep our muscles in good shape.

How to get results from the exercise faster?

Please note that the exercise must be performed with a perfectly straight back. If poor joint mobility causes you to hunch over, stop deadlifting. You can return to this exercise in the future, but for now, improve your physical fitness using other types of load.
Keep your head straight and look forward throughout the exercise.
Moving down, tilt your body forward slightly and squeeze your shoulder blades together. This will make the movement more precise and concentrate the tension in the right muscles.
Pull the handle to the middle of your head. You can use straps to secure your hands and relieve excess stress from your forearms.
In the upper position, try to straighten your arms as much as possible. But don't let your muscles relax completely under the weight of the weight.
Although the exercise requires a wide grip, do not overdo it. Placing your hands too wide on the handle of the machine will reduce the range of motion, thereby reducing the effectiveness of the pull. The ideal grip, as mentioned above, is 1.5 shoulder widths.

Pull on the block behind the head is important exercise, which is worth including in your lesson plan. If done correctly and regularly, it will give excellent results.