Lever pull on the back. Powerful tips on how to pump up your back! How to build back muscles

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 grip is rather negative, it greatly shortens the amplitude, and puts the muscles of the middle of the back in a disadvantageous position, transferring the load more to outer part back, and there are better exercises for that. 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 go down in the opposite direction, to the block, by 20 degrees, and make a jerk, leaving the body in a vertical position, 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 are stretched too much, and as a result, at the extreme point of stretching, they are in a disadvantageous position for switching 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 -something to accept 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 of the upper press cubes.
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 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 positive effects, which you will receive 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 athletic and athletic 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.

A complete guide to one of the most important movements performed in gym. Build back strength and improve your posture by choosing the right deadlift for every workout!

There are many ways to do deadlifts: with dumbbells or a barbell, on a block, in a hammer or with TRX loops, one or two hands. Any of them is an excellent remedy for bad posture, which at the same time helps to pump up strong, well-developed latissimus dorsi and middle back muscles.

Regardless of which deadlift you choose, it is essential to follow the basic rules of technique to help you get the most out of every rep:

Keep your back stationary with natural curves in your spine throughout the entire set.
Pull your shoulder blades together at the end of the concentric phase of each rep, and then allow your shoulder blades to separate at the end of the eccentric phase.
At the full pull position (end of the concentric phase) of each rep, do not let your shoulders move forward. In other words, the quality of the pull depends not on how far back your elbows are, but on how far back your shoulders are.
Perform the movement under control throughout the entire range. Focus on the working muscles in each exercise and keep clean technique. Do not use cheating due to additional movements, jerks or inertia.

Although the listed technical rules apply to all rods, different exercises and variations, based on their specificity, due to body position or movement characteristics, are more suitable for training with a certain amount repetitions. in front of you complete guide for compiling training program thrust. If you are an athlete, or want to think you are, then this guide is for you!

Best low rep deadlifts: 1-5 reps

I use sets of 1-5 reps to develop strength. The main task in such approaches is to perform the concentric phase of each exercise using peak muscle power. This means that despite the fact that heavy weight forces you to do the exercise slowly, you need to pull the projectile as quickly as possible, but without cheating. However, you must lower the weight in the eccentric phase in a smooth and controlled manner on each rep.

. I've come to the conclusion that for most people, the reverse grip is the strongest, making it the perfect choice for this rep range. However, I also found that with this grip, there is a risk of breaking the hand when pulling with too heavy a barbell. When the wrist is broken, the elbows go out of the correct position, and the thrust no longer works as it should.

. I prefer not to put my knee on the bench, but to do a 3-point dumbbell row with both feet on the ground. The fact is that the shop is always the same height, only people differ in height. Therefore, depending on your height, with your knee on the bench, you may find it uncomfortable to keep your torso parallel to the floor.

But when both feet are on the ground, it’s easier to adjust to the exercise. You have complete freedom of movement: put your feet where you feel comfortable, take the position in which you are most comfortable, and you will be able to generate maximum force.

. Many people think that the Bent Over Dumbbell Row is the "one-handed" version, but that's not entirely true. The biomechanics of the unsupported bent over dumbbell row are much closer to the barbell row than the biomechanics of the bench dumbbell row. This is explained by the fact that without an additional point of support, they work more actively gluteal muscles and waist.

The peculiarity of the one-armed version is that the vector of force goes across the body - from the right shoulder to the left hip, for example, which makes the exercise a great addition to the bent-over row.

Upper pull in the Hummer. Not every gym has such a machine, but large fitness centers should have one. At top pull in the hammer, the movement occurs in a natural arc, which is problematic to recreate in other traction exercises.

I have found that with such a trajectory of movement, it is extremely difficult to perform deadlifts with the wrong hand position. For this reason, the exercise is one of my favorites for training with high weights and low reps.

Horizontal thrust in a hammer (linkage). It's hard to go wrong with the horizontal deadlift, which is why I love using it for heavy tonnage training. In other words, if you remember the basic rules of traction technique, all that remains is to hang more pancakes on the levers, grab the handles and pull with all your might.

The best deadlifts for training in the 6-12 rep range

All of the low-rep rows are suitable for training in the 6-12 rep range. But the reverse rule does not work. By performing the following heavy tonnage pulls, you run the risk of being in a losing position. But take a lighter projectile, and you will succeed.

. I know from experience that this version of the exercise is good for the average rep range. Due to the smaller inclination, the risk of fracture in wrist joints, and less likely to pull with poor technique and incorrect hand position.

Wide grip barbell row. When it comes to row options that target the mid-back muscles, nothing beats the wide-grip barbell row. When performing wide grip rows, they usually try to pull the bar to the chest. This is not easy to do without the inward rotation of the shoulders and hands, which disrupts the correct position of the arms in the last phase of the movement.

These common problems steal the training effect and take some of the load off the target muscles. Fortunately, you can easily avoid such mistakes if you put a soft cushion on the neck, and then pull not the neck, but this soft pad to the chest.

. I find the lower pulley row to be inappropriate for low rep range work because you have to bend forward a lot at the start and end of each set. With a combination of this back position and a heavy load, the risk of injury is disproportionately higher than the benefits of the exercise.

Pulldown on the lower block with a wide grip. Another great exercise to work out the middle part of the back. As with the barbell, I prefer to put a soft roller on the handle. (Note: You will not be able to fully lock the roller if the cable is attached to the middle of the handle, but it is still better with the roller than without it.) All that remains is to pull the roller to the chest.

. An excellent cross-vector pulling exercise that involves the torso and thigh opposite the pulling arm. Since you are standing, the load is limited by the amount of weight you can pull without leaning forward, which depends not so much on your strength as on your body weight. This is why one-handed block pull is hard to call good choice for training with a low number of repetitions.

Compound traction on the block (one or two hands). This is one of my favorite deadlift variations because it works the body in unison with the arms. Many athletes have told me that this is a very natural movement.

When performing the exercise with one hand, you also have to coordinate the movement with the help of the muscles of the body and the opposite thigh. Since this exercise is a variant of the one-handed pull-up, the same working weight restrictions apply.

Pull on the block with one hand while standing on one knee. If you are having difficulty with biomechanics and pull technique, the angle of resistance in this exercise makes it an ideal choice for training in the initial stages.

TRX pull with one hand. I love the dual nature of this exercise, as it strengthens your core and builds single-arm pulling power at the same time. The goal is to keep the torso and hips from rotating during the pull.

To complicate the task of stabilizing the torso, you can extend your free arm to the side during the exercise. For most people, this is a very difficult task, so 6-12 repetitions is enough to create a full load.

or with a barbell. - classic exercise, requiring no explanation. However, if you do the exercise not with a T-bar, which is not available in all gyms, but with a regular barbell, I advise you to use such a fastening of the handles, in which the hands will be shoulder-width apart. So it will be more convenient for you to lower or raise the projectile.

Best rows for multi-rep training: 13-20+ reps

Each of the exercises already mentioned can be used for multi-repetition training. But the following traction options, for a number of reasons, are best used only with a large number of repetitions.

. In essence, this is a wide grip pull that creates a diagonal force vector due to the intersection of the cables. This exercise targets the back muscles in a slightly different way than other wide-grip rows, making it a great addition to other wide-grip rows.

The problem is that this exercise is often done incorrectly. Many begin to bend their hands and drop their elbows, especially if they put a heavy weight. This is why I think it's better to use the crossover as part of a multi-rep workout.

TRX pull with two hands. I have nothing against doing TRX rows with two arms with an average number of repetitions, but I find that this exercise is most effective in a high-rep variation. It is better to do more reps with a stable torso angle, at about a 45-degree angle to the floor, than to use a very strong tilt with a small angle. The fact is that the traction movement at a strong inclination becomes unnatural, it is more difficult to perform it according to all the rules of technology if you move from an almost horizontal to an inclined position.

TRX pull with wide staging elbows. The TRX deadlift can be done with equal success both with the elbows pressed to the body and with the elbows slightly retracted. In both cases, I prefer to work with more reps.

Explosive traction rubber to the belt. Fast movements with serious resistance are a great way to recruit more motor units. Rubber allows you to work at a very high pace. While we recognize the need for tempo movements in lower body exercises and bench presses, I've always been surprised that they are so rarely used in deadlifts.

Because the key moment- the speed of movement, I recommend trying to complete a full repetition in one second.

Alternate explosive thrust rubber to the belt. An additional element appears in the alternate (one-handed) pull of the rubber to the belt - the rotation of the torso, which, in combination with the explosive technique, makes the exercise one of the most athletic options for pulling.

Since you need to try to maintain a high pace, I recommend doing one pull cycle per second (the right and left arms do a full pull).

I like the undulating 3-phase set/rep cycle strategy:

Workout 1: average rep range.
Workout 2: low repetition training.
Workout 3: multi-repetition training.

The cycle can be repeated 4-6 times, using the same exercises, but progressively increasing the load from week to week. After 4-6 cycles, it is better to switch to other exercises, but leave the scheme the same.

Below are four different options one undulating three-phase cycle. They should be enough for you for several months of productive training.

Option 1

Traction Workout 1: lower block pull, 3 sets of 8-12 reps.
Traction Workout 2: dumbbell row without support, 4 sets of 4-5 reps.
Traction Workout 3: TRX wide stance deadlift, 2 sets of 15-20 reps.

Option 2

Traction Workout 1: compound pull on the block with one hand, 3 sets of 8-10 reps.
Traction Workout 2: Bent-over barbell row reverse grip, 4 sets of 4-5 reps.
Traction Workout 3: explosive traction of rubber to the belt, 2 sets of 25-30 reps.

Option 3

Traction Workout 1: horizontal pull in the hammer, 3 sets of 7-10 reps.
Traction Workout 2: Bent-over dumbbell row with bench support, 4 sets of 4-5 reps.
Traction Workout 3: pull on the lower block with a wide grip, 2 sets of 15-20 reps.

Option 4

Traction Workout 1: T-pull, 3 sets of 7-12 reps.
Traction Workout 2: vertical or horizontal lever pull (traction in the hammer), 4 sets of 4-5 reps.
Traction Workout 3: crossover pull on blocks, 2 sets of 13-20 reps.

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 ( Bottom 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, partly involved shoulder muscles and arms (biceps, triceps), abdomen (press). 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 with a direct or reverse grip, and sometimes with a wide, medium or narrow grip.

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, emphasis should be placed on heavy basic exercises(for example, such as the pull 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 - on a large round muscle and biceps. Can be performed with all grip options. At the widest, external branches are loaded to the maximum latissimus dorsi, when narrow, 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. Such traction is not considered a basic, heavy exercise - it is better to use small weights in it, since the goal is to “finish” 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 in lowest point). There is no consensus among experts, but the maximum efficiency is achieved after all in the second option.

In addition, sitting lower block pull is often performed not only in the 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 the gluteal muscles in this case is very small, and there is no load on the femoral muscles at all. 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, according to the most different reasons temporarily unable to 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 the horizontal traction performed with the lower 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, at wide grip allowing you to work effectively muscle groups 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.

No matter how convenient the exercises on the simulators are, they should be carried out in parallel with some traditional exercises(e.g. pull-ups), rather than completely replacing 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.

Iron HealthBest exercises and programs for back training in the gymPost navigation
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The frame of the machine for Hamer shoulders is made of a profile pipe 80 x 40 mm.
The block with weights is driven by a stainless steel cable 6 x 19, 5 mm in diameter; maximum load is 1080 kg.
The cable pulleys in the Hammer Shoulder Trainer are made of stainless steel and finished with polyester powder paint.
Decorative protection made of steel sheet ensures a long service life of mechanisms and rotation units.
The nodes of rotation of the Hammer vertical bench press are sealed ball bearings that do not require maintenance.
The standard installed weights are 2 blocks of 70 kg, which is created using 13 rubberized steel plates of 5 kg each and 1 top weight with a 5 kg flute in each block.
The soft elements of the shoulder trainer are filled with re-foamed polyurethane foam.
The upholstery of the seat and back is made of vinyl leather with a high-strength nylon base.
The basis for the pillows in the Hammer machine for the vertical press is durable plywood on a steel frame.
Rubberized plates move on chrome-plated steel guides.
The frame of the Hammer bench press machine is painted by powder spraying (for the standard version - metallic "diamond").
The coloring of individual elements is carried out by the method of powder coating (for the standard version - antique silver-black).
The guides and rubbing parts of the shoulder simulator are treated with a galvanic complex coating (chrome + nickel).
The supporting parts of this gym equipment are polished steel legs, which have holes for attaching the equipment to the floor, if necessary.
Dimensions of the Hammer simulator vertical press with information: 1490 x 930 x 1850 mm.
Complete equipment weight: 265 kg.
The Hammer shoulder machine is a vertical adduction bench press designed in such a way that people of any height and weight can do it.

Hammer shoulder machine - vertical adduction press (2 x 70 kg)

Hammer weightlifting machines are designed to work out deltoid muscles by pressing vertically up while sitting. Exercises imitate a barbell or dumbbell bench press, sitting on a bench with a back. This equipment combines the uniform resistance and convenience of a cable trainer with the best features of a Humvee. The shoulder trainer has a height-adjustable seat, which allows people of different heights to work out; as well as adjust the range of motion. The weight of the user is not limited, the simulator is suitable for amateurs and professional athletes any height and complexion. To order this machine or its alternative: weightlifting bench and bar, and more sport equipment leave a message to the manager.

It is important to note that the angle of inclination of the backrest of the Hammer vertical press with reduction was chosen from the condition of maximum loading of the anterior deltoid muscles, which creates comfort for the athlete and the best study of the trained muscles. The athlete can work with each hand independently. Smooth sliding of weights and silent operation of the Hamer shoulder machine is ensured by chrome-plated guides and rubber-coated load plates. As well as a power rack for a barbell with safety stops, the machine guarantees the safety of classes.