Waist barbell pull - technique, variations

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.

What muscles will work

Our back consists of the following muscles:

  1. The widest (or wings) - the same section between the elbow and the body that they love to brag about bodybuilders. It is because of the hypertrophy of these muscles that your back will look wider and stronger.

    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.

  2. The rhomboid muscles are located just below the shoulder blades on the sides of the spine. Provides relief of the back along with other small muscles.
  3. Large round muscles - just below the shoulder, on the upper edge of the shoulder blades. They appear as an irregular circle on the back of the athlete.

  4. Trapezius muscles, cover the central part of the back from the thoracic to cervical region.
  5. The muscle that extends the spine. And biceps (if you want to pump it up, then use the barbell to lift the biceps).

Waist barbell pull - technique, variations

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.

The importance of stretching

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.

Waist barbell pull - technique, variations

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.

Remember this.

Variants of the exercise

Consider the options:

  1. The rod pull to the belt in a slope.
  2. The rod pulls toward the chest.
  3. The draft of the rod in the tilt of the reverse grip.
  4. T-bar pull.

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.

Rod barbell to the belt

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.

Waist barbell pull - technique, variations

  1. We stand in front of the barbell. We take it with a wide grip (wider than the shoulders) and remove from the racks. Grip - straight (fingers to yourself, fists out).

    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.

  2. We tilt the body forward, try to reach a position close to the parallel with the floor. The balance is held due to the fact that during the tilt you bend your knees, pulling the pelvis back.

    We fix the case in this position.

  3. Now we pull the bar to the stomach (to the lower part), bringing the shoulder blades together as much as possible. The thrust of the neck is carried out by the muscles of the back, not the arms.
  4. Hold at the top for 1 second and slowly lower the projectile back, spreading the shoulder blades to the sides. We try not to change the position of the back.

    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:

  1. You are not leaning forward enough. It happens that a person will bend at an angle of more than 45 degrees to the floor. This is not harmful for the back when correctly executed, but it is not possible to pump the entire back due to the small angle of inclination.

    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.

  2. The pull of the bar or bar due to biceps. To do this, there is a barbell lift for biceps.

    If everything is done correctly, your back will get tired. Biceps should not be the main engine of weight.

  3. Round back. If you have a bad stretch or a weak back (exercise hyperextension), you will do the round back exercise. You will not be allowed to bend either one or the other.

    Therefore, to do everything right, train your back with additional exercises and pull the lower back and thigh.

  4. The hands are bent under the weight of the bar. Hands from elbow to fist should be straight. Try to pay attention to it.
  5. A lot of weight.

    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.

  6. Light weight. In this case, you will not achieve muscle growth. But you can train the technique, with which we recommend starting to conquer any exercise.

  7. Try to raise your elbows. In this technique, elbows pressed to the body will interfere with the exercise.
  8. Weight lifting due to lumbar strength.This is not a deadlift, in this exercise we swing our entire back, and do not lift it. The extensors receive only a static load - that is, they support the back in a fixed position.

    If improperly performed, the back straightens after the hands. Then lowers. It turns out really deadlift with elements of traction to the belt.

  9. Hold your breath during execution. If the bench press is done on the exhale, that is, at this moment the barbell goes from the chest, then in the traction at this time a breath is taken.

    Because in this exercise this is the least effort. Breathe right - lowered on inhalation, lifted on exhalation. And no delays.

  10. An attempt to make traction in Smith. If you can do bench press, squat, then cravings for the stomach - nothing.

    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.

  11. Taking the neck is not wide, but with a narrow grip. It is necessary to take it wide, in order to better load the entire back.

Reverse grip rod

A peculiar rod pull in the tilt of the reverse grip allows you to pay more attention to your back.

Waist barbell pull - technique, variations

  1. We will become exactly the same as in the previous case, only the grip of the neck will be different - the opposite. So you can increase the amplitude of execution, swinging the back even more.
  2. We do 8-10 repetitions in 3-4 repetitions. Mistakes to avoid are exactly the same here.

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.

Thrust to the chest

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.



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