Traction to the belt on the simulator while sitting. Block pull to the belt while sitting in the simulator - the correct exercise technique

Greetings to all who want to become stronger, more muscular, more embossed and just improve their health. In this article, I will tell you about an incredible effective exercise for the back muscles. This is the horizontal block pull that athletes often unknowingly neglect.

I will tell you in detail all the features, technical nuances and important rules that will help make the exercise as effective and useful as possible.

Horizontal block traction is a basic exercise for the back, which is aimed at. In fairness, it should be put in second place in the efficiency rating, right after. But how many of you did pull-ups with ease in your first year of training? How many athletes can do 3-4 full sets of strict pull-ups?

For beginners, this is almost always an incomprehensible task. Therefore, horizontal, as well as vertical thrust, should be the basis for the development powerful back. Otherwise, plans to quickly pump up will remain only at the level of desires and ideas.

I want to give Special attention popular misconception that sitting block deadlift is analogous to rowing. These are two separate exercises. different purposes, so if you want to simulate rowing movements in block simulator then that would be a huge mistake. So you will not achieve either the desired load on the widest, or the benefits that the rowing machine gives.

This exercise is worthy of becoming the main one for girls and women, it is ideal for training at any age. The only recommendation I would give to beginners and even experienced athletes is not to use a belt. It is great for additional support of the lower back in standing exercises, but leads to unnecessary strain when performing movements while sitting. As a result - provoking unwanted problems with the cardiovascular system.

What muscles work

In order for the exercise to bring maximum benefit, you need to clearly understand which muscles are under the main load. Without this, it is impossible to draw up a competent and balanced training program. The main working muscles in traction:

The widest.
Trapezoidal.
Big diamond.
Spinal extensors.

Additional load goes to the triceps, biceps, rear deltas and chest. With proper technique, the main load will go to latissimus dorsi, the rest of the groups work in passive mode. When I see gym goers tearing the handle to the waist with all their might with their hands, additionally helping themselves with their legs, I understand that without theory, practice is almost useless. Remember, the handle is pulled not by the biceps, but by the lats. Focus on the muscle, feel how it works, and then the thrust will be effective.

The benefits and harms of exercise

The benefits of exercise are undeniable. This movement allows you to train the lats with large weights without harm and consequences. And most importantly - without axial load on the spine and other negative factors. Also, with this performance, the minimum load is placed on the lower back, therefore I recommend this exercise both for adolescents and during recovery after childbirth (but only with minimal weights, without straining and with the permission of a doctor).

To summarize, the main benefits of horizontal thrust are:

Safe work with large weights (which means increased production of anabolic hormones).
Minimal injury risk, in comparison with other exercises.
Posture improvement.

I would not talk about the dangers of the exercise, especially when you consider that working with the lower block is considered the safest. In fact, this is an analogue of the rod thrust in the slope, which allows you to fix the position and better control the position of the body.

However, there are two main disadvantages that can greatly reduce its effectiveness:

Strong shaking of the body.
Traction due to the strength of the arms and shoulders, not the back.

Both minuses provoke wrong technique performance and incorrectly selected weight in the simulator.

Contraindications

The main contraindication is spinal injury. It is also desirable to avoid traction for shoulder injuries. Otherwise, there are no special restrictions.

Correct execution technique and types of exercise

In bodybuilding, the observance of correct technique is an axiom and a paramount rule (which is often violated, most often out of ignorance). Because the better you follow all the technical features, the greater the effect will be from performing each repetition in the approach. Now I will talk about the main types of traction and their differences.

To the stomach

This is the basic version of the front pull, which is considered completely universal. I would like to point out that performing the movement in the low crossover block is not considered a substitution. With this technique, the cable will not move horizontally, but from the bottom up. As a result, the load angle changes and other muscles will be included in the work. If you sit on the floor, and not on the bench, then doing the exercise will be inconvenient. This option is only suitable in the absence of a special simulator (although I have not met a gym where it was not installed).

Pulling looks like this:

Sit on a bench and place your feet on the platforms with your knees slightly bent.
Take the short handle neutral narrow grip(depending on handle).
Align the body and move it forward a little.
Begin to slowly bring the handle to the stomach, slightly tilting the body back.
At the peak point, bring the shoulder blades together as much as possible, then return the handle to the starting position.

I emphasize that the rocking of the body should be minimal. Only to better stretch the lats.

To the chest

Pulling to chest allows you to shift the load from the bottom of the trapezium to the top, as well as to the shoulders. The lats also receive the main load, but you need to monitor the deltas so that they do not overstrain. If they are the weak link in the deadlift, you will not be able to work with large weights and reduce the effectiveness of the exercise. A narrow handle works best, but if you have good shoulder mobility, you can do the exercise with a medium grip. In any case, a wide grip is not recommended due to the strong reduction in amplitude and increased load on the shoulders.

To the head

Bringing the handle to the face is more classified as a movement on the shoulders, because the main load is significantly shifted to this muscle group. However, this pull works well on the upper lats and rear delts. I recommend doing this option for those who have problems with posture. In this case, the ideal would be a scheme of alternating classic traction in a sitting position and bringing the handle to the face (to the chin, to be more precise).

An example workout with the addition of a horizontal pull

What should be proper training with sitting traction? To begin with, a complete warm-up of the whole body, even the legs. After that, it is better to switch to pull-ups or a vertical block as a replacement. Only then is it worth taking on traction when the muscles are warm enough and you can give your best in heavy power approaches. The whole back workout after a warm-up and cardio will look like this:

Pull-ups / vertical pull block with a wide handle.
Horizontal block traction.
Bent over barbell/dumbbell row.
Shrugs with dumbbells.
Hyperextension.

At home

Even without going to the gym, horizontal traction is available to everyone. How to replace a bulky simulator? The answer is simple - rubber bands. Just mount them at the right height and do the deadlift in the same way as in the gym. You can move with one hand for more clarity and focus on the back.

Workout example:

Warm up.
Pull-ups on the horizontal bar.
Horizontal thrust rubber band.

The tourniquet exercise can be alternated with dumbbell rows by week.

In the gym

Perform the deadlift as usual, after 1-2 exercises for the back and a full warm-up. Choose a repetition mode depending on your training goals, but I do not recommend going beyond 3-5 sets.

Gym workout example:

Weighted pull-ups/upright pulldowns.
Lever traction in the simulator / dumbbell traction in an incline.
Horizontal traction in a block simulator.
Shrugs.
Hyperextension.

Warm up

Without a quality warm-up, it is better to get dressed and go home, because every movement can be traumatic. Stretch not only the back muscles, but the entire upper body. 4-5 minutes of warm-up and 5-10 minutes of light cardio at the beginning of the workout are enough.

Sets and Reps

For beginners, it is better to work in the repetition mode from 8 to 10.

For men, it is better to work in the 6-8 rep mode to develop strength and muscle mass. For girls, multi-rep work for 12-15 repetitions is ideal, but with a reduction to 8 in the last approaches and a gradual increase in weight.

The optimal number of approaches for traction is from 3 to 5.

How to choose a working weight

You can choose the right weight only by experience. Start small and try to get to the point where you find it hard to complete 5-6 reps. Based on this in subsequent workouts, but remember the progression of the load.

What grip to use

Regarding the position of the brush - it does not matter. The lats will receive the same load in any case. Medium and wide grips are great for pulling to the chest, so you can better pull your shoulders back and bring your shoulder blades together.

Nutrition and sports supplements

All these beautiful photos and videos of professional athletes doing deadlifts and getting extraordinary relief, it's a publicity stunt. Horizontal thrust is needed for powerful power work. If you want to become slim, then you need to control nutrition and diet. Exercise is nothing more than a mechanical element that makes the body respond to the load. Of the mandatory sports supplements I can only recommend protein and vitamin-mineral complexes. Men are advised to add creatine to the list to increase strength and progression.

Common mistakes

Deadlift is an exercise with a minimal arsenal of mistakes, but the inhabitants of the gyms are trying in every possible way to use them. Here are the main ones:

Excessive shaking of the body.
Lack of focus on the target muscle (lats).
Incomplete reduction of the shoulder blades at the peak point.
Back rounding.

Each mistake significantly reduces the effectiveness of the exercise and can cause injury.

Conclusion

Horizontal pull in the block - great exercise. It can be replaced with a dumbbell or barbell row, but you are unlikely to be able to work with the same weights and efficiency. The exercise is truly versatile, effective and safe, so I strongly recommend including it in training program Anyone who wants to have a developed back and good posture.

In contact with

The pull to the belt of the lower block is a basic exercise. It activates quite a few muscle groups. In this case, the target are And the secondary groups are represented by: pectoral muscles, biceps, shoulder, lower muscles back, quadriceps and hip extensors, as well as the forearm.

It is believed that this exercise is best for those who want to make their back wider. Most effective option exercises are considered a modification using a forked handle, which allows you to keep the hands parallel to each other. From the point of view of anatomy, the exercise refers to the It is performed in a sitting position and, by the nature of the movement, resembles rowing.

And now let's take a closer look at an exercise called pull to the belt of the lower block.

Preparation

This exercise requires certain conditions to be met:

The height of the bench or seat should be such that the cable is parallel to the floor during the pull.
In no case should the body slide forward, which means that the feet should have comfortable support.
The handles can be both fixed on a common base and separated from each other.
One way or another, it is desirable that when performing thrust, the palms look at each other.

to the waist while sitting: execution technique

So, first you need to sit on a bench and pick up the handles. Then it is worth pulling them towards you until the back takes a vertical position, while maintaining its natural bend in the region of the shoulder blades. In this case, the hands should be even. This is the starting position.

Now you need to inhale, hold your breath and start pulling:

The first phase of the movement (it is also intermediate) ends at the moment when the elbows are in line with the body, and the bend angle elbow joint will be close to a straight line.
Further, the handle stretches a little closer to the belt so that the elbows go back beyond the torso. This is where the second phase begins.
From this position, you need to pull your shoulders back as much as possible and try to move your shoulder blades. The stronger the contraction of the latissimus dorsi you achieve at this stage, the more effective the exercise will be.
Then you need to quickly exhale and return the handles to their original position, keeping your back straight and motionless.

When working with heavy weights, hand straps can be used.

Mistakes and nuances

When performing an exercise such as traction to the belt of the lower block, you need to make sure that the elbows are pressed to the body. If they are placed apart, it will not lead to anything good. It is thanks to the elbows pressed to the body and the shoulder blades retracted as much as possible that this exercise allows you to load the latissimus dorsi muscles well, or rather, their lower part.

If you spread your elbows to the sides, the load will shift to the upper back, middle beams and rhomboid muscles. Thus, the exercise simply will not fulfill its main task.

The torso, as already mentioned, should be vertical throughout the movement. However, small deviations at the beginning and end of the movement are acceptable. They should not exceed 10 degrees. The limited amplitude of the torso is due to the need for insurance against injuries of the lower part of the spine.

The exercise can also be done with a straight bar, that is, the palms will look down, and not at each other. If, holding the crossbar, direct the elbows to the sides and up, then the middle part of the trapezius muscle, the back of the deltoid muscle and the rhomboid muscle will be involved in the work.

If the crossbar has a bend in the middle, and its ends are turned back, then by pointing the elbows down and towards the body, you can almost completely eliminate the delta from the work. But if the elbows are directed up and to the sides, then the deltas will participate in the movement very actively. Both options load the trapezium and rhomboid muscle well.

It turns out that the thrust to the belt of the lower block when different provisions elbows and the use of various crossbars allows you to deeply work out all the muscles of the back: the latissimus dorsi, rhomboid, trapezius, round and, finally, the back bundle deltoid muscles shoulder.

Conclusion

As you can see, the pull of the lower block to the belt with your hand, or rather, with your hands, despite its apparent simplicity, has a number important nuances. Only realizing them and working on correct technique, can be achieved good results. alternative this exercise is in a standing position in an incline. In the sports literature, you can often find the phrase "low block / barbell row to the belt" and, despite the fact that these exercises are similar from an anatomical point of view, they are very different from each other in terms of technique.

Block pull to the stomach on the simulator

The pull of the horizontal block to the stomach on the simulator is an exercise for the back. It is performed in two technical versions, the choice depends on the type of simulator and the purpose of the exercise. It is used both in training for beginners for training in traction, and in training for more experienced athletes. Often used to correct muscle imbalances.

Purpose of the exercise

The main purpose of including this exercise in fitness training is to correct stoop and improve posture. The goals are achieved by strengthening the lats and rhomboids, as well as by creating the correct motor pattern, gaining the skill of “turning” the shoulders.

An additional goal of exercise in fitness is also hypertrophy of the back muscles.

How to do the exercise correctly

In order for the exercise to be performed correctly, you must first set up the simulator so that when working with it, the traction cable is parallel to the floor.

Starting position: arms extended forward, palms facing each other and firmly holding the handles of the block. The legs are slightly bent at the knees and firmly rest on the supports. The back is kept straight, the athlete looks straight ahead.

Phase one. The traction begins - you need to try to pull precisely due to the isolated movement of the elbows - that is, using the latissimus dorsi. As soon as the elbows are level with the body, the first phase of the movement is over.
The second phase - the elbows continue to move and extend far beyond the line of the body. The shoulder blades are brought together as much as possible. At the same time, the widest should be reduced as much as possible.
The third phase is a delay for a couple of seconds with static tension in the muscles.
The fourth phase is the final one. Hands return in a smooth controlled movement to their original position. The back should not be rounded.

If the exercise is performed with really large weights, the use of straps is acceptable.

Here are some of the most common mistakes beginners make when doing pulldowns, and tips for correcting them:

taken too soon big weight. At the same time, it is impossible to keep track of the well-thought-out technique. The beginner is forced to perform thrust due to the movement of the body back. In this case, any sense in traction disappears completely;
hence the rule: you need to start working out the technique only with small weights;
widely spaced elbows - this is wrong! It is pressed to the body, they are able to provide maximum efficient work latissimus dorsi muscles. With the elbows apart, the rhomboid muscles of the middle of the back and the trapezium are more involved in the work;
traction should not be performed due to the efforts of the biceps. You need to feel at what point the hands begin to dominate - and try to exclude them from work;
the torso should not move too intensely, and the back should not be too rounded in the final phase. It is traumatic;
you can change the handle to the crossbar when performing the exercise. At the same time, depending on the position of the elbows, different muscle groups will be pumped. If the elbows are kept wide apart and looking up, then the trapezium, rhomboid muscle of the back and rear deltas are included. If the elbows are lowered down and pressed against the body, the deltas are practically switched off from work.

Thus, by changing only the position of the elbows, the athlete can regulate the degree and depth of the study of certain muscles.

Working muscles

The press and muscles of the body as stabilizers, the rotators of the shoulder as auxiliary, the latissimus dorsi and rhomboid muscles as the main ones.

Technique

The technique of working on a block and lever simulator is slightly different. There are two variations of the exercise - traction with one hand and two hands.

Horizontal traction to the stomach with 2 hands in a block simulator

It is possible to pull the horizontal block narrow and wide grip. For a narrow grip, it is advisable to use a special L-shaped handle. With a narrow grip, the elbows are directed to the sides, with a grip at shoulder level - down. The movement begins with the tightening of the shoulder blades to the spine and the active involvement of the back muscles. Next, the elbows are carefully brought into the plane of the spine and the thrust reaches the body. Then the muscles are gradually relaxed, the handle of the simulator is returned to its original position.

1 hand pull

The one-handed pull differs in that the handle for pulling with one hand is taken, and the free hand is calmly located along the body. It is necessary to significantly tighten the abdominal muscles so that there is no strong rotation along the axis of the spine, natural rotation is allowed.

Traction in the lever simulator

Lever simulators for traction to the stomach are of several types:

one in which the thrust is carried out to the lower abdomen, and the rotation of the body is not applied;
the thrust is carried out to the line just above the waist, due to the higher seat on the bench and the design of the simulator, and the elbows are pulled behind the back during the thrust.

The advantage of the lever system is the possibility of multidirectional hand movements, and performing exercises in turn. The disadvantage is that not all people have the possibility of an anatomically correct grip, the handles for many are too wide or narrow.

According to biomechanics, the movement copies the pull of the block.

Sets and reps are determined individually depending on the purpose of the exercise and are usually 8-12 reps in 3-4 sets.

Main working muscles:

Short description:

Sitting in the simulator, pull the handle attached to the cable passing through the lower block to the belt .

Introduction

To perform this exercise, you will need a simulator in which the cable runs parallel to the floor at a small height from it. Sit in the simulator and pick up the handle attached to the cable. Pull the handle towards your waist, then straighten your arms and return to the starting position.

Preparation and starting position

Use either a straight handle that you will grasp with a supinated grip, or a handle that is straight in the middle but the ends of which are bent diagonally upwards, or use a special handle with parallel handles. One common mistake one often sees in athletes performing this exercise is that they grab the handle with a too narrow grip. A shoulder-width grip would be much more effective. If you decide to use a handle with parallel handles, then keep in mind that they need to be taken exactly in the center.

As for the handle with parallel handles, try to persuade the administration of the gym where you train to purchase it if it is not yet available in your gym. This handle should be designed for a shoulder-width grip. If it was not possible to persuade the owners of the gym, then buy a handle for your money or order it and carry it with you to the gym at every workout where you are going to do the traction of the lower block while sitting. Grab such a handle with your hands in such a way that your forearms are parallel to each other throughout the exercise. Sit and bend your legs so that the handle does not touch your legs during the set.

Performing lower pulldowns

Sit on the floor or on a special low seat, bend your legs slightly at the knees, rest your feet on the footrests. If the machine is not equipped with footrests near the block, you will have to come up with something yourself and make some kind of reliable foothold that will allow you to spread your legs in the way that suits you. Pull the handle towards you so that you can start in a sitting position with an upright torso, back straight and arms extended under the weight. Holding the handle with a shoulder-width grip, gently pull it towards your stomach and bring your shoulder blades together. Do not spread your elbows to the sides.

Throughout the exercise, the distance between the elbows should not change. Arching your back slightly, pull your shoulders back and down. This means that your elbows should not rise when you are in the final position. In fact, your elbows should even drop slightly as you tighten and squeeze your shoulder blades together. Hold the maximum contraction position for a second or two and then, in a controlled and gentle manner, let the weight straighten your arms.

During the negative phase, you can A little tilt the torso forward, then return to the vertical position during the completion of the positive phase (i.e., pull) of each repetition. This slight forward movement of the torso will reduce the load on your lower back a little. But, leaning forward a little, do not round! In the final position, where your back muscles are contracted as much as possible, do not lean back. Your torso should be upright, straight and perpendicular to the floor.

First and second photo: good technique perform the thrust of the lower block while sitting with a parallel handle grip shoulder-width apart.
Last photo: wrong end position: shoulders rounded, elbows up.

Adjustable handlebar with parallel handles
from Scorpion Gym Equipment.
Not everyone is suitable for a handle with a fixed grip width.

Compared to a straight handle, the upturned ends allow you to hold your hands in a more natural position - both in the row of the lower block sitting and in the deadlift upper block sitting.
The photo shows the handle for pulling the lower block while sitting, its ends are bent up and slightly forward. Any metalworker will easily be able to make a handle with curved handles, as well as a handle with parallel handles of a fixed width.

If you lean back from the vertical - at least during a set with serious weight - then you will unwittingly round your shoulders, you will not be able to bring your shoulder blades together and underload the muscles for which, in fact, this exercise is intended.

Some, under the pretense of reaching full range, relax their arms and shoulders between repetitions, stretching them. This technique poses a threat to the stabilizing muscles. shoulder joint located behind and predisposes you to injury. Don't do this! In the starting position, do not relax your shoulders, but keep your head straight. Never drop your head down and don't let the weight pull on your arms and shoulders abruptly.

Before each working set, apply chalk to the palms of your hands. However, no amount of chalk will help if the handle you're using is smooth and not knurled. To increase your grip on a smooth handle, place a piece of neoprene between the handle and your palm. (Neoprene is a synthetic rubber that is used for many purposes. Ask for a small piece at a dive shop, or at your university campus shop, or at a hardware store.)

Insurance and assistance

A belay for this exercise is usually not necessary because the weight cannot "crush" you in this exercise. (However, if the cable breaks, you could be seriously injured.) But you may still need help in this exercise: your assistant will not let you spoil the technique during the last couple of repetitions. Consider that you start to break the technique when you start to round your shoulders. At this point, an assistant should immediately intervene, who should pull on the weight with enough effort so that you can complete the repetition with good form.

Working weight gain

Cable and lever simulators, as a rule, allow you to increase the weight in steps of 5 kg. Such an increase is too large and can derail your progress. Perhaps in your gym there are special weights of 1.25 kg or 2.5 kg, designed for attaching a stack of "bricks" on top of the simulators. (If there is nothing like this in your hall, then buy them yourself in a store selling sports equipment). Use these weights to ease the transition from one weight to another. Or, you can put a small plate on the second pin and stick this pin a little higher than the first. This second pin won't go all the way into the stack of bricks, but it will go deep enough to securely hold the little pancake. Alternatively, use magnetic pancakes. But always check the reliability of the design before proceeding with the set.

Left: Attachment designed to be mounted on top of a stack of "bricks" in the simulator.
Right: A small plate from a barbell, attached to a stack of "bricks" with an additional pin.

On the left, the smallest (black) pancakes are shown, which, as a rule, are found in halls - 1.25 kg. Other (light) pancakes are what we call "micro pancakes": 0.5 kg, 0.25 kg and 0.1 kg. Use them to smoothly increase the weight of the bar.

M agnitny pancakes ("PlateMate") come in 0.280 kg, 0.570 kg and 0.850 kg. They are especially convenient for attaching to a stack of “bricks” on simulators, to dumbbells and fixed-weight barbells. A pair of pancakes, respectively, equals 0.560 kg, 1.1 kg and 1.7 kg.

In addition to heavy basic exercises on the back, there are a number of formative exercises that allow you to work out certain muscle groups. For the development of the latissimus dorsi or wings, the thrust of the horizontal block (another name for this thrust is frontal) is perfect.

The meaning of exercise and muscle work

The horizontal traction in a block simulator is one of the must-have exercises on the day when you train your back. Thanks to the variation of grips, you can pump the latissimus dorsi from all sides. This is very convenient when, with the help of basic exercises, you have already gained mass and want to give the muscles the desired shape.

During the exercise work:

The broadest muscles - they have the main load.
Biceps - help pull weight by bending your arms at the elbows.
The extensor muscles of the spine. They are responsible for straightening the back.
Additionally, the trapezius muscles, large round, rhomboid, and rear deltas are included.

If you do the exercise incorrectly, the biceps or lower back will work, and the lats will tighten last. Therefore, pay special attention to technology.

Technique

The pull-down block sitting to the belt, also known as rowing thrust, is performed in a special block simulator. Usually the simulator has a lower and upper block. The upper one can be pulled by the head or to the chest, and we will pull the lower one to the belt.

Do not confuse, the pull of the barbell to the belt and the pull of the horizontal block are two different things. The first exercise is basic mass-gathering. The second is more formative, it is done while sitting.

So, let's start doing the exercise:

Set the desired weight (for men - 10 kg, for women - 5). Now we will do a warm-up with light weights.
We rest our feet on special stops, bend them at the knees, find a comfortable position (the angle can be from small to 90 degrees). We keep our back straight, in the lower back there is a natural deflection.
We stretch our hands forward and grab a pre-installed handle.
We pull the weight towards ourselves until the body takes a position perpendicular to the floor. From this point we start doing repetitions.
Straighten your shoulders, bringing the shoulder blades together, pull the handle to the stomach. You should feel the load in your back, not in your biceps. We will return to this later.
When the handle touches the belt, hold this position for 1 second. In this position, your shoulder blades are brought together as much as possible.
Then release the weight back. In the classical technique, the body remains motionless. If you perform the exercise by tilting the body forward following the weight, then you should not bend too much and round your back. Even if the tiles of the simulator have not lowered completely. During the entire exercise, the deflection in the lower back is maintained, and the shoulder blades remain pressed. The difference between the two techniques is described below.

When, during the exercise, you deflect the body forward while lowering the weight, and then take it back again during the next lift, you force the back extensors to contract as well. This long muscles running along the spine. The broadest muscles (namely, the exercise was originally intended for their development) are responsible for bringing the arms to the body. That is, the lats work precisely when you pull your elbows back.

Therefore, if your goal is actually the widest, fix the body in one position and work exclusively with your hands, without deviating forward after the weight. If you want to work your whole back, leaning forward will help you stretch your muscles better before the next repetition. But remember that in this case there will be a risk of injuring the lower back.

Do 10-12 repetitions in 3-4 sets with working weight.

How to choose a working weight

To choose the right weight with which your back muscles will grow, you need to carefully listen to yourself during the exercise:

Take a light weight, do 4-5 reps with it. Add 5 kg, do 1-2 times. Add pancakes to the simulator in this way until you feel the load. If the load is felt, but still easy, go to a step of 2.5 kg.
Now do 12 reps. If you can't, rest for 3-4 minutes so that you can again adequately assess the weights. A small break will not allow your muscles to restore their energy reserves, and you will misinterpret your sensations.
When you feel that the weight is normal - work. In the following workouts, add 2.5 kg, guided by your feelings. And do not expect quick results, muscles grow slowly - be patient. Your perseverance will be rewarded.

Basic Mistakes

Horizontal traction in a block simulator, if performed incorrectly from a useful and effective exercise become harmful and even dangerous. Violating the technique, you run the risk of tearing your back muscles, getting lumbar osteochondrosis, and pulling your biceps.

The technique was developed taking into account physiology and anatomy in order to minimize the risks of injury and pump muscles.

The back is round. Horizontal traction in a block simulator implies a static tension of the extensor muscles of the back. In a straightened position, the back does not receive a critical traumatic load, and in a rounded state, the lower back suffers greatly.
Look down. You need to look forward so that the spine is in the right condition.
We pull the weight with our hands. For biceps there special exercises Why download them here? Pull the weight with your back. To do this, first we pull by reducing the shoulder blades. We reduce them as much as possible, to the stop. Then we bring the weight with our hands. Thus, starting from the back, you will eliminate the prevalence of biceps in this exercise.
Excessive leaning forward. You do not need to work your lower back, moving like a pendulum. The thrust of the horizontal block is done not by the lower back, but by the broadest.
Jerks. Remember to do the exercise slowly and thoughtfully. Feel every movement, listen to what muscles are working. After all, who, if not you, will do it? Except you, no one can.
Pushing off with your feet from the stops during the exercise is not a good idea. Because it's natural cheating. And a waste of energy. The weight is distributed between the muscles of the body, and the back does not work.

Exercise Options

You can pull the weight to different places with a narrow and wide grip using different handles.

Grip features

Classical Gym offers us 3 options for handles that allow you to pull the weight with three grips:

The pull of the lower block with a narrow grip, palms turned to each other. This works the middle part of the latissimus dorsi.
Wide grip pull with palms inward. This grip allows you to pump the upper part of the latissimus dorsi.
A bar with curved ends, designed for pulling the upper block, allows you to use outer part the latissimus dorsi because you hold on to a wide grip.

Pull in different directions

The traction of the lower block to different parts of the body makes different parts of the back muscles work. This feature is convenient to use to create an individual contour of your back:

The thrust of the lower block to the belt allows you to load the middle part of the widest. In general, this movement option is standard, it is recommended by most trainers. So, pulling the block to the belt can be one of the exercises in your back bottom. Another version of the name of the exercise is the pull of the lower block to the stomach.
Groin traction will allow you to work on bottom the broadest. This is the most difficult version of the exercise, since the bottom is always weaker than the top (judge for yourself by the volumes).
Sitting chest rows are a common option for beginners. Sometimes this can be a sign that you have taken a lot of weight and cannot complete the exercise, bringing it to the belt. If you are pulling towards the chest, then know that it swings more top part the broadest.

Recall that the exercise is done while sitting, not standing. Therefore, most of the muscles are isolated. However, the legs are a bit tight to keep your pelvis from moving with the weight.

Traction for girls

The triangular back of the girls does not look very nice, you see, therefore, when working with this exercise, girls should not chase the weights. You just need to tighten the broadest, bring them into tone. Work on quantity, doing 12-15 repetitions in three sets. Take your time, let the muscles work smoothly.

You should not vary different bars and pull them to different parts of the body. Do the classics - it pumps the widest almost evenly.

When can't you pull?

When your lower back hurts, you can do this exercise by wearing a special orthopedic belt. It is necessary to protect the sacro-lumbar spine from unnecessary stress. Let the latissimus dorsi swing, and the lower back will be safe.

If during the pull of the lower block your hands in the elbow area hurt - stop doing it. When performing an exercise, it connects to the biceps shoulder muscle that can be pulled. It will heal for a long time, causing discomfort only with a significant load.