Leverage on the back - building an athletic body

The back muscles are the second largest muscle group in the human body. She loses only to the legs. The broadest muscles form the middle part of the back or, as they are also called, wings. The development of these muscles makes the back wider, more prominent and forms a V-shaped silhouette. One of the exercises for training the broadest is a linkage pull or a pull in the Hammer simulator.

Advantages of the simulator

Linkage deliberately affects the middle section of the back. The beauty of doing the exercise in the simulator is that your body is securely fixed and the spine does not experience unnecessary overloads. At the same time, you are free to use the vertical and horizontal handles to change the grip and adjust the height of the seat to shift the emphasis of the load to the upper, middle or lower edge of the widest.

Leverage on the back - building an athletic body
Exercise effectively develops the back.

In other words, performing the thrust in the hammer, you get a sufficiently large variability of movement, moreover, the spine is safe.

The latter, in turn, allows you to work with large weights.

In a hummer it is convenient to do traction with one hand. In this case, some athletes prefer to perform the exercise while standing with their other hands in the back.

Leverage on the back - building an athletic body
The widest muscles.

Among the positive effects that you get by including the exercise in the training program, it can also be noted that the development of a large muscle group gives the figure a visually noticeable athleticism and sporty appearance.

It is also worth mentioning about contraindications. In case of problems with the spine or its injuries, any exercises that load the back can be done only with the permission of the doctor. The rest of the traction is safe enough.


The pull in the link simulator is done as follows:

  1. Prepare the equipment. Adjust the height of the simulator seat to your height.

    When performing the movement, your hands should be directed to the belt.

  2. Sit down and breast-bump into a vertical surface. The spine is absolutely straight, the shoulder blades are pressed. Extend your arms and grab the handles of the simulator. If you use a narrow grip, elbows should be pressed to the body.

    When pulling the horizontal handles (wide grip), the elbows are placed apart.

  3. Pull the handles toward you, bringing the shoulder blades as far as possible at the end point of movement. The chest during the movement is “glued” to the supporting surface of the simulator, the position of the spine does not change. Do not lean back. It is also a mistake to turn the upper part of the body to the side when pulling with one hand.

  4. Lower the weight, but do not return it to the support. Muscles must be in tension at all times.

As a rule, the linkage is done in 3 sets of 8-12 times. In a workout, it can be included along with other exercises on the back: a draft of the barbell in the slope, draft of the dumbbell with one hand or rods in the block simulators.

Recommendations for training

An important feature of this exercise is that when pulling the levers to the body, biceps are included in the work.

The more effort you make with your biceps, the less your back muscles get. But the bicep itself is smaller and weaker than the back, and therefore gets tired earlier. As a result, you can no longer pull, and the widest ones are not properly loaded. To avoid this problem, try to pull your elbows towards your back, not your hands. Focus on your back muscles and try to turn off your biceps as much as possible.

This ability to control the work of muscles does not come immediately, but it is necessary for every athlete to achieve high results.

The load on the widest depends on, among other things, on the belt or chest you pull the handle of the simulator. In the first case, the top of the widest is heavily loaded, in the second - the lower and middle parts.

Not so often, but still in the halls there are lever simulators that allow you to do vertical traction. This is actually a lightweight analog of pull-ups.

They allow the latissimus muscles to grow not only in thickness but also in width.

By training your back, you not only make your figure beautiful and athletic, but also stabilize the spine, thereby benefiting your health.



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