The best exercise for the back is the tilt of the barbell. It is effective always and everywhere, is done quite simply and perfectly shakes the entire back. Like the bench press it can be called the base.
Our back consists of the following muscles:
Remember how the grandmother in the yard at the sight of an inflated guy said: “it’s like he forgot the watermelons at home”? That is why it says so that his hands are protruded to the sides - his back is large.
So, all these muscles work simultaneously in one exercise. Tilt barbell pull is a basic back exercise.
Another name is the draft of the bar to the belt in the slope. Although you can pull to the chest. The pull must be performed by anyone who wants to build muscle, this is a powerful effective exercise, as well as bench press, squat, and deadlift.
Unfortunately, this is not the bench where poor stretching of the equipment does not spoil. We will need a good stretch.
The fact is that the starting position for the exercise requires good flexibility of the lower back and back. This traction is associated with flexion of the lower back. Therefore, it will be necessary to stretch it as much as possible.
Poor stretching will not allow you to get into the right position, which will prevent you from doing the exercise correctly. Correct execution is smoothness, flexibility and control over each movement.
Consider the options:
The latter does not quite apply to the rods, but it is performed exactly the same as the draft in the slope, so we will say a few words about this exercise.
Another name for such an exercise is the rod pull while standing on an incline, because it cannot be performed while sitting. Although, there are special simulators in which you can lie down face down and do the same movement. The load on the muscles of the lower back disappears completely. The thrust of such a neck is a good alternative for people with a sore back, but such a simulator is not present in every gym.
Before the exercise, put the barbell with the warm-up weight on the racks at a level just above the knees.Why do we need to once again load the muscles of the lower back by lifting weights from the floor - this is an unnecessary expenditure of energy.
The brush does not bend, but keeps straight. The elbows are apart. The lower back has a natural deflection, the back is straight, the legs are slightly bent at the knees.
We fix the case in this position.
Just lower your arms as far as possible due to the breeding of the shoulder blades.
We do so 15 warm-up repetitions. Then we do 8-10 repetitions in 3-4 approaches with working weights.
When pulling the rod in an inclined position, the equipment should come first. Compliance with the rules of the exercise is the prevention of injuries and the ensured progression of muscles.
After completion, you should feel your back, not your biceps. Exercise gives a good lift of strength and mass.
Note the possible errors:
Ideally, tilt traction is done almost parallel to the floor. But this option loads the lower back more. Different parts of the back can be pumped by pulling a bar or neck to the chest or lower back, but not by changing the angle, this is not the chest.
If everything is done correctly, your back will get tired. Biceps should not be the main engine of weight.
Therefore, to do everything right, train your back with additional exercises and pull the lower back and thigh.
With a lot of weight, you will not be able to pull the bar to the desired point and reduce the blades, this is checked. Choose the right weight.
If improperly performed, the back straightens after the hands. Then lowers. It turns out really deadlift with elements of traction to the belt.
Because in this exercise this is the least effort. Breathe right - lowered on inhalation, lifted on exhalation. And no delays.
Because the bar does not go along an axis perpendicular to the floor. Its rise goes a little from a different angle. So do with a free barbell.
A peculiar rod pull in the tilt of the reverse grip allows you to pay more attention to your back.
Watch out for the brushes, they should not be bent. This is dangerous because your hands may be injured (wrists will begin to hurt from such an implementation). Then you will not be able to do push-ups and bench press or shoulder press.
If you have a good level of training, it is better to perform this option in order to pump your back as efficiently as possible.
The pull of the bar in an inclination towards the chest is another version of the exercise that aims to pump the upper back.
That is, the broadest muscles swing from above, the trapezium and the delta. It needs to be done as an addition to the basic options - to the belt. Then it will be most effective.
"T-bar" is a kind of simulator for pulling to the belt or chest. Only instead of the usual neck you are holding a special neck in your hands, one side of which is attached to a stable base, and pancakes are hung on the second.
This is a very convenient option, because the load is removed from the back, and the weight is concentrated in the center between your hands. This is the same draft rod in the slope, only much more convenient.