This is the final part about the back, I will consider the remaining exercises.The first exercise will be the pull of the horizontal block.
We will consider it for a start, using the example of this video.
In general, the man in the video talks about the trapeze, and about the load on them, but we'll just take the example of this video, since a lot of people work in this way, without at all striving to get into the trapeze.
Let's start with the fact that he tightens his shoulders, if your task is to load the back as a whole, and not just the trapezoid, and in many ways, their upper section, then this is absolutely impossible to do. As soon as you shrug your shoulders, you turn on the top of the trapezoid and change the vector of movement, from horizontal, it becomes diagonal, that is, you will only load the upper back. The shoulders should be in a natural position, while the handle will go to the stomach, and not to the bottom of the chest, as in the video.
The next moment is the tilt of the body. I use a different video because the patient does not cheat there.
In fact, the same thing, as the body deflects, the load goes to the very top of the back, the more we lean back, the more we bring the vector of movement along the body, and turn the movement into shrugs.
With the classic performance, the slope of the body should be either zero, that is, you sit evenly, or even slightly negative, tilt towards the block, then you turn off the upper back more and transfer the load to the middle and bottom.
In movement, you should strive to bring the shoulder blades together, but you need to do this by bringing your elbows as close to the body as possible, you do not need to rake your hands through the sides.
One more moment - too narrow grip, I sometimes see how people remove the classic handle for pulling the block from the block and hang, for example, handles from a crossover, with which they do information on the chest.
Actually, as in the first video, at the beginning, but in the middle of the video, he still changes the handle.
With such a handle, the grip is very narrow, and then when moving, your elbows will be turned outward a lot. A similar position of the elbows does not allow the maximum contraction of the back muscles. Try pulling with this super-narrow grip, and then spread your arms a little wider, to a standard grip, a little narrower than your shoulders, thereby pressing your elbows to the body, and you will feel the difference in the contraction of the back muscles.
Regarding the wide grip, I this species I am rather negative about the grip, it greatly shortens the amplitude, and puts the muscles of the middle back in a disadvantageous position, transferring the load more to the outer back, and there are better exercises for this. In addition, the rear beam is also more strongly included in the work.
Let's also consider cheating. In this exercise, they often cheat, but they do it fundamentally wrong.
Cheating in such a deadlift is allowed, as in a tilted barbell deadlift, but with a "rollback", even below the working angle and return to it, during cheating. That is, cheating is not like in the first video at 0:33, then we do the same as described above - we create a tilt of the body, which transfers the load to the trapezoid.
We descend in the opposite direction, to the block, by 20 degrees, and make a jerk, leaving in vertical position body, where the main part of the work of the back takes place. At the same time, do not cheat as a means of lifting non-lifting weight, then the movement will be jerky, jerky, without negativity. Cheating is used on moderate weights as a method of intensification, and despite it, you still make a smooth negative and positive.
The advice is sometimes heard to let the weight fully retract the arms so that the shoulders move forward, ostensibly to stretch the muscle. I do not recommend doing this, just because the back muscles stretch too much, and as a result, in extreme point stretching, they are in a disadvantageous position to turn on, and breaking the weight will strongly turn on the synergistic muscles: deltas and biceps. In general, you work in full range, straightening your arms, but without fanaticism, your shoulders should remain approximately in one point, and your back muscles should not be overstretched.
In general, we have already considered all the basic exercises, but I was also asked to talk about the hammers. Here I will rather describe not errors, but the features of setting up simulators.
For starters - a horizontal hummer
This is an imitation of any horizontal rods, rod, block, it doesn’t matter.
First - how to sit in it? It is best, as with horizontal traction, to sit down either strictly evenly, slightly arching the lower back, and pushing back, or even with a slight inclination forward, resting your chest on the front .... pillow ... I don’t know what it’s called, in short, this one crap.
Further, if this "crap" in your simulator is regulated, then you should set it so that before removing the weight, your hands would be in a slightly more extended position than the one in which they will be in the working amplitude. That is, you are a little drawn to the weight. Then, having broken it, with the help of a pedal or a partner, you will automatically find yourself at the extreme point of the working amplitude. If the “crap” is set too far from you, then your working amplitude will be artificially shortened, and if it’s too close to you, you will have to lift the weight while standing, then sit down with it, and holding it already in your hands, try to - to take the correct position.
Grip width. Of course, there are different designs, but if yours involves changing the width of the grip, then I would recommend a grip at shoulder width or slightly narrower than them. This is exactly the grip that will allow you to concentrate the load on the middle of your back as much as possible, and at the same time, it will allow you to work in the longest possible amplitude.
By the way, if there are vertical and horizontal handles, then I would rather prefer the vertical option when thumb looks up while gripping.
What is the height of the seat? It depends on its height to which part of the body the handles of the simulator will be brought. The lower they go, the lower the load is distributed. In the classic performance, when your task is to distribute the load on the back relatively evenly, your hands, at the point of maximum contraction of the back, will be slightly below the chest, approximately at the level upper dice press.
But if you want to somehow change the direction of the load, you can lower the seat lower, bringing the handles to the chest, and thereby more loading the upper back, or vice versa, raise it, transferring the load lower.
Otherwise, the rules are the same as everywhere else, elbows along the body and no need to work with the body, trying to throw weight. Throughout the movement, you do not come off your chest from the "crap". This is the meaning of the hammer, in the maximum isolation of movement and its maximum control. Twitch on other exercises, in the hammer you need to do it cleanly.
And consider such a thing as a vertical hummer
The machine is excellent, its main advantage is that the separate handles do not force you to "dodge" them, as in the pull of the block, and you can hit the lats much better.
Actually about setting. In fact, there is not much to talk about here, the only point that I would like to note is the location of my beloved on the seat. You should sit directly under the handles, so that when moving down, your hands go strictly to the side of the body. This is the whole point, on a regular block you would beat yourself on the head with a handle, but here you can sit under the handles, evenly and efficiently bring your hands to the body, through the sides. No cheating or tilting, perfect technique will ensure a perfect hit in the lats.
Like, please the old Jew!
The spinal muscles are one of the largest muscle groups in our body (only the leg group is more powerful). Working on their development and strengthening, guys and girls can correct their posture, get rid of lower back pain, and also prevent future possible degradation of the spine.
Traction on the simulator on the back is necessarily included in all training options in gyms. Why is it necessary to do these exercises? First of all, due to the insufficiency of working only with a barbell and dumbbells to form relief muscles. In addition, it is safer to use simulators, and their effectiveness is higher than that of conventional sports equipment.
What groups of spinal muscles are affected by exercises
There are three of these:
- Trapezoidal ( top part back) - their load makes the back more powerful.
- The latissimus dorsi (located in the middle part) - their development visually thins the waist and gives the back a V-shaped silhouette.
- Straighteners (lower part) - the main result of their strengthening is more reliable stabilization of the lower back during especially heavy loads (deadlift, squats and tilts using a barbell, etc.).
In addition, the shoulder muscles and arms (biceps, triceps), abdomen (press) are partially involved. The muscles of the thighs and buttocks are also included in the work during the thrust.
Highlights: Variations, Sets, Reps
Depending on the type of simulator and the type of exercise, the athlete can stand, be in a sitting position or reclining from below under the block projectile. The same exercises can also be variable (for example, the pull of the lower block to the chest can alternate with the same, but already to the belt).
The positions of the hands will also be different - pulling up, pulling and performing other actions is sometimes required by direct or reverse grip, and sometimes wide, medium or narrow.
Required number of sets and repetitions
Both depend on the level of training of a man or woman and the goal of the classes. On average, it is recommended to limit the number of sets to three, and repeat each exercise 12 to 15 times in each approach.
Beginners should start with light weights and limited range as their main goal is to develop technique. Our brain needs time to start “on the machine” to observe a strict body position, keep the back straight, not make excessively sudden movements, etc. With the acquisition of experience and muscle strength, the load - as well as the number of repetitions - will need to be increased.
If the goal of training is to lose weight or dry muscles, the rules change, and the training becomes more intense. In this case, the number of repetitions is reduced to 7–8, and the number of approaches, on the contrary, increases to 5–6.
Finally, if your goal is to build muscle mass, the emphasis should be on heavy basic exercises (for example, such as traction of the lower block, carried out to the belt in a sitting position with a high level of load). There will be fewer repetitions, but the dynamic and static muscle tension will be higher.
Start training for initial stage you can only under the guidance of a trainer (and when doing exercises at home, carefully study the corresponding video lessons beforehand).
A set of back exercises in the gym
The classic back muscle training program on simulators consists of exercises (example):
The upper block is a thrust to the chest. The main load is on the latissimus dorsi. Additional - for a large round muscle and biceps. Can be performed with all grip options. At the widest, the external branches of the latissimus dorsi are loaded as much as possible, at the narrowest, their internal bundles. To work out the biceps, it is enough to change the grip from direct to reverse. When the handle moves down, you need to bend down behind it. When up - reach forward. 
Upper block - pull behind the head. The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas and biceps. The grip is moderately wide. The head is always held straight, the back is always straight, when the handle is brought behind the head, the forearms are parted to the sides (or placed in one line). 
The upper block - thrust to the chest (parallel grip). The main load is on the latissimus dorsi. Additional - on a large round muscle and biceps. Perhaps the best exercise for working out all the components of the latissimus dorsi. To achieve their maximum stretch - move the body forward while lifting the handle up and reach for it with your chest in the near position. 
Upper block - traction on straight arms. The main load is on the latissimus dorsi. Additional - on a large round muscle and triceps. to the basic heavy exercise such traction is not attributed - it is better to use small weights in it, since the goal is to “finish off” muscle fibers. The principle of operation is similar to that of a pullover - the handle drops to the very legs, and at the lowest point the body bends back while straightening the shoulders. 
Horizontal (lower) block - thrust to the belt. The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas and biceps. When performing this exercise, some athletes leave their backs straight, while others only take their shoulders back, but pull the body along with the weight (up to bending the back at the lowest point). There is no consensus among experts, but the maximum efficiency is achieved after all in the second option.
In addition, seated lower block rows are often performed not only in classic version but also in the following ways:
T-Bar - Standing Bent Over Row. The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas and biceps. Here, trainers recommend diversifying the execution variations as much as possible (but be sure to keep your back straight) - that is, alternate all types of grip both in width and in the location of the hands. 
T-bar - prone deadlift. The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas and biceps. The advantage of this simulator over the barbell is the removal of the load from the lower back and legs, which allows you to effectively pump the lats without the threat of sprains and injuries to any muscles, ligaments and joints of the lower body. 
Trapezes (shrugs). The main load is on the trapezium. Additional - on the suprascapular muscles. The exercise is aimed at pumping all the upper dorsal muscles. To improve efficiency, it is recommended to circular motions shoulders with a slight fixation at the top point. 
Back extension in the simulator. The main load is on the muscle group responsible for back extension. Additional - on the large buttocks. Theoretically, it is considered a replacement for hyperestension - but only as its very truncated, exclusively "spinal" version. The reason is that the load on gluteal muscles in this case it is very small, and on the femoral it is completely absent. Which, of course, is not very good. 
The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas, biceps and trapezium. Another version of the exercise on the simulator, partially replacing the classic pull-ups. Its disadvantage is that the spine does not experience any axial load - and therefore the Smith machine is usually recommended for people who, for a variety of reasons, cannot temporarily work on the crossbar. 
The main load is on the latissimus dorsi. Additional - on the rhomboid and large round muscle, rear deltas and biceps. The lever trainer (or Hammer) allows you to improve horizontal thrust executed with the bottom block.
Its advantage is that the chest receives support - and, therefore, makes it possible to pull the levers both simultaneously and alternately. Besides, in good models there are usually more than two handles - and therefore a wide, medium and narrow grip on the Hammer is easy to alternate. 
Crossover - bringing the elbows. The main load is on the latissimus dorsi. Additional - on the rear deltas and biceps. For stretching the latissimus dorsi, the crossover fits perfectly - and regardless of whether you are sitting or standing. Since adduction of the elbows is one of the simplest and most strictly isolating exercises, it is recommended to perform it at the final stage of training. 
GAKK simulator - inclinations. The main load is on the muscle group responsible for the extension of the spine. Additional - on the large gluteal, semimembranous, semitendinous, located on the front surface of the thighs. This type of machine was created in order to compensate for the lack of technique for those who need inclinations with a barbell. In addition, it is absolutely safe and allows you to load a whole group of auxiliary muscles well - and therefore it is usually put in the starting stage of training, warming up. 
The main load is on the latissimus dorsi. Additional - on the rear deltas, biceps and the entire complex of dorsal muscles of the area of the shoulder blades and above. Another more comfortable chest row option on top block, with a wide grip that allows you to effectively work out all the muscle groups of the upper half of the back. In addition, the levers have the advantage over a single block handle that they allow you to load only one - left or right - half of the body that has lagged behind in development. 
As convenient as machine exercises are, they should be done in parallel with some traditional exercises (such as pull-ups), and not completely replace them.
The only restriction (or even a complete ban) on such activities can be certain problems with the musculoskeletal system. In this regard, permission to load the back must be given by a doctor.
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The lever simulator, called “hammer” among athletes, was designed and created with the main goal of reducing the load on the joints, while increasing the efficiency of working out the triceps, shoulder, pectoral muscles, muscles of the arms and hips. What options for working in the hammer exist - later in the article.
General concepts and differences from the bench press
The simulator, which is discussed in this material, is simple and effective: the athlete takes the lever, to which a certain weight is attached, and then performs the exercise.
Hammer is only a manufacturer of gym equipment, not specific view simulator. It just so happened that the hammer became so popular among iron fans that it earned its own honorary name.
Advantages and disadvantages
Experts in hard training note that the hammer, in fact, has only one significant drawback: this simulator cannot be adjusted to the individual characteristics of the athlete's figure.
But the main advantage of the hammer is that the mechanism involved in the development of the simulator helps to reduce the likelihood of injury.
This is well felt when comparing between two types of exercises, for example, a bench press with a barbell and a bench press in a hummer:
- the hammer allows you not to overstrain the joint, forcing it to also hold the load in an upright position;
- the simulator prevents the load from swinging, which frees the stabilizing muscles;
- the hammer helps to distribute the load evenly on both sides, but free scales can "walk".
Some bodybuilders even complain that they are pumping one side to the detriment of the other. They can only be advised one thing - a hammer, in which it is impossible to deviate from an already verified trajectory.
If an athlete feels uneven development of his muscles, then he can correct this deficiency in a lever simulator.
Some believe that the simulator does not contribute to muscle building, but this is not a disadvantage. Athletes traditionally build up muscle weight with a barbell or dumbbells. But when the stage of grinding the reliefs comes, the hammer is indispensable.
Based on the foregoing, it becomes clear: the hammer will be the best assistant for people who are not professionally involved in bodybuilding. If you just need to develop the chest, maintain a beautiful volume of muscles, develop the strength of the pectoral muscles, then do not pass by the hammer.
It is quite important to remember about the safety guarantees that the hammer provides: during the bench press, the load will not fall on the chest or face - the hammer is equipped with a special bar that fixes the load.
Bodybuilders strive to work to failure in the literal sense, and if the athlete's muscles come to such a state, then the athlete will not drop the load on himself.
Hammer is designed in such a way that pancakes from the bar are used as a load, and in other devices, for example, roller ones, a system of weights built into the mechanism. In these simulators, the weight is lifted through the winch. The movement through the winch exerts an uneven load on the different points, and lever mechanisms compensate for this disadvantage.
Training Rules
For the greatest effect From training, you need to pay attention to a number of nuances:
- Keep your back straight, resisting the natural urge to arch your lower back as you move your arms forward.
- If you train while sitting, then press your back against the back of the seat. Thus, you will not allow the transfer of load to the back area and reduce the load from the chest area.
- Press your feet to the floor in order not to reduce the load from chest muscle.
- When performing seated presses, make sure that the handles remain at the level of the middle chest. Otherwise, the muscles of the neck will overstrain.
- When doing bench presses, lift the load evenly without pushing it out, as if you were pushing a barbell.
- Move up and forward as you exhale.
About the pros and cons of working out muscles, as well as the rules of training in the Hammer simulator, will tell experienced trainer Denis Borisov in the video:
Who needs?
To work on a hammer requires less experience and professionalism than to work with a barbell or dumbbells. Working with a hammer is recommended for the following categories of athletes:
- Beginners who find it difficult to cope with heavy sports equipment. Hammer will increase muscle strength, as well as teach you how to properly perform the exercise. After working with the simulator, the novice bodybuilder will be able to switch to the barbell and build muscle mass.
- Advanced. Given that the hummer allows you to not overstress the stabilizers, working in the hummer will help experienced bodybuilders get the most out of any workout. This is done by the most in a simple way: first you need to perform presses with heavy weights without a simulator, and then finalize it in a hammer.
- After injury to the joints or muscles. Hammer allows you to change the position of the body during training, it is safe and corrects the load. If you need to protect your health, then a lever simulator will help you.
bench press
Hammer bench press is basic exercise that all bodybuilders do.
What muscles are working?
Exercise loads a number of muscles:
- large chest;
- coraco-humeral;
- deltoid - anterior bundle;
- small chest;
- latissimus dorsi;
- anterior dentate, located near the scapula;
- trapezius muscle - lower bundle;
- elbow;
- triceps
Technique
- Lie down on a bench with your knees bent.
- Take a breath and as you exhale start moving.
- Raise the handles, gently lift from chest level up.
- Pause at the top point, fixing the position. You should feel the most muscle tension.
- Perform the lift 10 times.
Seated press
A good chest exercise. Unlike the bench press, this is an isolated exercise.
The bench press in the hammer allows you to work on each side of the chest separately - the levers move independently.
What muscles are working?
In the sitting press, the main load is directed to the large pectoral muscles, but the load vector can vary both from the desire of the athlete and from the design of the simulator, that is, depending on the model.
Basically, there are three main options to consider:
- The tension on the middle part of the pectoralis major muscle is concentrated if the arms move in a plane perpendicular to the body.
- If the arms move a little higher, the upper chest tightens more.
- If the arms move a little lower, the lower part of the chest tightens.
In addition, the load falls on the anterior bundles of the deltoid muscle and triceps.
Technique
Thanks to the design of the hammer, the trajectory of movement is clearly fixed. The exercise should be performed according to the following rules:
- Set the seat height to suit your height.
- Sit on a bench.
- Straighten your back, bring your shoulders together, raise your head, look straight ahead.
- Focus on your chest muscles.
- Breathe in.
- Spread the handles according to their amplitude.
- Do not straighten your arms at the extreme point.
- Fix the pose at the extreme point for a couple of seconds.
- Inhaling, bring your hands together.
You need to perform the exercise 10-15 times, making 3-4 approaches.
Peculiarities:
- Pay attention to the smoothness of movement - jerks should not be allowed.
- IN extreme position you should feel a stretch in your chest muscles.
- Remember to breathe evenly.
Shoulder Press
In the hammer, it is also convenient to work out deltas.
What muscles are working?
In this type of bench press, the main load falls on deltoid muscle, as well as on the muscles of the chest and arms. The exercise is performed while sitting.
Muscles involved:
- anterior deltoid;
- middle deltoid;
- supraspinatus muscle;
- trapezoid;
- anterior dentate;
- biceps;
- triceps
Technique
elaboration shoulder muscles in the hammer - this is a fairly simple level, suitable even for beginner athletes.
It should be done according to the following rules:
- Prepare the simulator - choose the weight that suits you.
- Sit on the bench of the simulator, spread your knees, taking a stable position. Rest your feet on the floor.
- Grab the handles of the trainer.
- Tighten your abs, chest and shoulder muscles.
- Take a deep breath.
- Raise your head.
- As you exhale, straighten your elbows, squeezing the handles of the simulator.
- Having reached the top point, fix for a couple of seconds, feeling tension in all muscles.
- On an inhale, return the handles to their original position.
Perform shoulder presses in the hammer 15 times in 3-4 sets.
The video clip shows the technique of performing a bench press for the muscles of the shoulders using the example of an exercise on the anterior deltoid muscle. Shows Ivan Gutorov:
leg press
Hammer allows the bodybuilder to change the direction of the load, pumping exactly the muscle that needs it. Accent control depends on how the athlete places their feet on the platform.
The leg press in the machine is almost the same as the squat, but much safer for the knees and the Achilles tendon. It is important that only in the hummer it is possible to relieve excessive tension in the back. This allows the athlete to lift more weight without risking health.
What muscles are working?
This exercise actively loads the femoral muscles and buttocks, as well as other muscles of the legs, but not so actively. At correct execution part of the load falls on the press area.
Technique
To perform this type of bench press, you must follow the rules:
- Set the weight that suits your fitness level.
- Sit on the seat, straighten your shoulders, raise your head.
- Position your feet on the platform so that the load is directed to the muscle group that needs to be worked out.
- Remove the supports from the platform.
- Bend your knees to a 90 degree angle.
Are there any contraindications?
Healthy people should not have problems working in the hummer, but it is still advisable to consult with sports doctor about training.
Presses in the simulator, which is commonly called a hummer, are part of the workout for experienced athletes - both bodybuilders and other sports. But Hammer is also recommended by experts and those who have just started their journey to a beautiful and healthy body.
(0 votes, on average: 0 out of 5)All athletes, both beginners and professionals, dream of a wide back. In this article, we will tell you how to maximize the development of the latissimus dorsi, how to develop the width of the back. Also in this complex, we will tell you how to effectively combine back training with pumping the rear deltas, which are lagging behind for most bodybuilders, and it makes sense to work them out twice a week, directly on shoulder day and combining with back training.
Traction in a horizontal Hummer
The first exercise to start with is horizontal hummer row, which is best done with one hand for a long time, in order to better concentrate on each latissimus muscle individually and direct the maximum load clearly to the back muscles.
By doing this exercise use straps to eliminate the work of the forearms and biceps. Follow the technique: so that the shoulder does not remain motionless, but moves both forward and as far back as possible. Try to contract your shoulder blades and feel how the latissimus dorsi is working.
You should start the exercise with a warm-up approach for 12 repetitions, after which do 4 more workers in the number of repetitions of 6 times. With each approach, increase the weight, and the hardest work will fall on the last approach, in which you need to give it your all.
If you give all your best in each approach, as many do, then they simply cannot carry enough serious weight in the same number of repetitions. If you are doing 2-3 sets with the same weight, then this indicates that you are not finishing. The hardest and most failing approach that completely kills your muscles can only be one.
How to Develop Back Width: Vertical Hammer Row
The second exercise in training, in order to develop the width of the back, it is necessary to perform traction vertical hummer With narrow setting hands to engage the lower part of the latissimus dorsi, which are closer to the spine.
During the movement, bend back to eliminate the work of the biceps, and concentrate on the work of the lower lats. Do 4 sets of 6 reps, increasing the weight on each set. For efficiency, finish the last set with a drop. That is, after 6 repetitions of 4 sets, lose weight and do another set without rest.
Pull in a horizontal block in the belt
The third exercise is traction in horizontal block to the belt. Since you performed the previous exercises with a narrow grip, here you need to work with a wide grip and emphasize the load on the inner parts of the latissimus dorsi. We perform similarly - 4 sets of 6 exercises with an increase in weight in each approach.
Traction of the vertical block in front of you
The final exercise, in order to develop the width of the back, we perform traction vertical block in front of. The execution technique is the same as in the previous exercises: bend a little to concentrate the load on the lower regions of the latissimus dorsi, grip in the area of shoulder width.
Too much wide grip limits the amplitude, and it does not allow the muscles to fully stretch and contract them. There is a misconception that the wider the grip, the wider the back muscles, but this is not true. It all depends on how you feel, stretch and contract the target muscle.
Incline dumbbell mahi
Another exercise in the program is dumbbell swings in an incline on one arm. If you have good technique, then the weights can be taken large, and one exercise is enough to work out the rear deltoids. After all, the muscle group is quite small and it can be overtrained with a serious load. One serious exercise is enough.
The back muscles are the second largest muscle group in human body. She loses only to her legs. The middle part of the back is formed by the latissimus dorsi, or, as they are also called, the 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 widest is the lever traction or traction in the hammer simulator.
Benefits of the simulator
Leverage purposefully acts on the middle part 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 on the upper, middle or lower edge of the latissimus lats.
The exercise effectively develops the back.
In other words, doing traction in the hammer, you get a fairly large variability of movement, moreover, the spine is safe. The latter, in turn, allows you to work with large weights.
In a hammer, it is convenient to do traction with one hand. In this case, some athletes prefer to perform the exercise while standing, resting their other hand on the back.
The broadest muscles. Among the positive effects that you will get by including the exercise in your training program, it can also be noted that the development of a large muscle group gives the figure a visually noticeable athletic and sporty look.
It is also worth mentioning the contraindications. In case of problems with the spine or its injuries, any exercises that load the back can only be done with the permission of a doctor. Otherwise, the traction is quite safe.
Execution technique
The thrust in the lever simulator on the back is done as follows:
- Prepare the equipment. Adjust the seat height to suit your height. When performing the movement, your brushes should be directed towards the belt.
- Sit down and rest your chest on a vertical surface. The spine is absolutely straight, the shoulder blades are pressed. Extend your arms and grasp the handles of the machine. If you are using a close grip, keep your elbows close to your body. When pulling on the horizontal handles (wide grip), the elbows are placed to the sides.
- Pull the handles towards you, bringing the shoulder blades together as much as possible at the end point of the movement. The chest during the movement is “glued” to the supporting surface of the simulator, the position of the spine does not change. Don't lean back. It is also a mistake to turn the upper body to the side when performing thrust with one hand.
- Lower the weight, but do not return it to the support. Muscles must be in tension all the time.
As a rule, lever pull is done in 3 sets of 8-12 times. It can be included in the workout along with other exercises on the back: barbell row in an incline, one-arm dumbbell row or rows in block simulators.
An important feature of this exercise is that when pulling the levers to the body, the biceps are included in the work.
The more effort you produce at the expense of the biceps, the less the back muscles get. But the biceps itself is smaller and weaker than the back, and accordingly gets tired earlier. As a result, you can no longer pull, and the lats are not properly loaded. To avoid this problem, try to pull back not the hands, but the elbows. Focus on the work of the back muscles and try to turn off the biceps as much as possible. This ability to control muscle work does not come immediately, but it is necessary for every athlete to achieve high results.
The load on the widest depends, among other things, on whether you pull the handles of the simulator to the belt or to the chest. In the first case, the top of the widest ones is loaded the most, 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 analogue of pull-ups. They allow the latissimus dorsi to grow not only in thickness, but also in width.
By exercising your back, you not only make your figure beautiful and athletic, but also stabilize the spine, thereby benefiting your health.