Pulling the lower pulley is pull joint exercise in the performance of which involved the entire dorsal musculature. The exercise can be performed in static or dynamic version, as well as multiple grip, focusing on one or other synergists. Movement is suitable for beginners, intermediate and advanced-training.
Training with injuries in the spine or the shoulder girdle should perform the movement in the version with static backbone and caution.
Wide back muscles (Latissimus dorsi), variations in shoulder and narrow grip.
There is clearly manifested dynamite in options with a wide grip and narrow parallel grip.
Wide back muscles (Latissimus dorsi)
Trapezoid muscle, middle and lower sector (Trapezius, lower and middle)
Small back muscles (Teres major)
Rear shoulder heads (Deltoid, Posterior)
Long pectoral muscles, large head (Pectoralis major, Sternal)
Long dorsal muscles (Erector spinae), synergists are in options with dynamic performance on the cross.
Extras and dynamic stabilizers
Biceps (Biceps brachii), dynamic stabilizers
Triceps, long head (Triceps brachii, long head), dynamic stabilizers
Long dorsal muscles (Erector spinae), stabilizers are static performance at the waist.
Rear thigh muscles (Semitendinosus, Semimembranosus, Biceps femoris), stabilizers are static performance in cross
Gluteusi (Gluteus maximus), stabilizers are static performance in cross
Hip adductor (Adductor magnus), stabilizers
Right abdominal muscle (Rectus abdominis), antagonists stabilizers
Obliques (Obeliques), antagonists, stabilizers
Quadriceps (Quadriceps femoris), stabilizers
According to the role of spine
Pulling a static backbone - with this option long spinal muscles, the rear seat and thigh muscles involved as stabilizers of gravity. The option is suitable for beginners, intermediate and advanced-training.
Pulling a dynamic backbone running at the waist and pelvis - this is a power technique that helps launch the movement. Includes long spinal muscles as generators of starting power. The technique carries some risks and requires good control over muscle belly and back-line of the spine, so it should be used by intermediate and advanced-training.
Depending on the type and width of grip
Over a wide grip - grip focuses on small dorsal muscles, the average share of trapezoidal muscles infraspinatusite and chest muscles. The supporting role of the biceps and rear shoulder head is rather limited compared to those listed below grip.
Although the movement is short in terms of power grip gives way to a narrow grip. The role of the broad back muscles is limited compared to other options. Used for power focus in the upper external sector on the back, pulling in more recent series of pulleys.
Shoulder grip over - power grip accent that seriously burden the following outstanding synergists: outer biceps head, brachioradialis, rear shoulder heads, medium sector trapezoidal muscles and diamond.
It is important to remember that the upper part of the trapezoidal muscles should not be activated, ie shoulders are not raised to the ears. Otherwise gets pulled by arching and excessive opening in cubits. The broad back muscles here are the most powerful synergist, according to some authors - leading dynamite.
Narrow parallel grip - this is the most popular and one of the most violent grip for pulling a horizontal pulley. It uses special handle type "V" or type "Y". The width of the grip is narrower than the shoulder.
In parallel grip has a shorter range than shoulder grip and elbow flexor in (biceps, brachial, brachioradialis) are key synergists of the broad back muscles that are leading the movement dynamite. The emphasis on the lower section of trapezoidal muscles is greatest in comparison with other hvatove.
Shoulder parallel grip - grip rarely used because of specific handle, which is necessary for such implementation. Strong emphasis on the broad back muscles. Synergists are: middle sector of the trapezoidal muscles, small back muscles, rear shoulder heads, heads and outer biceps brachial.
Shoulder begins - power and longest, shoulder begins include the following leading synergists: biceps (long head), rear shoulder head, lower sector of the trapezoidal muscles, rhomboids. Principal grip, which allows the use of dynamic performance.
Dynamic grip from narrow to shoulder with a rope - this is most commonly used parallel grip. Biceps, middle and lower sectors of the trapezoidal muscles and rear shoulder synergists main chapters of the broad back muscles.
Huge role at the end of the movement have adductor of the shoulder girdle: medium and lower share of trapezoid muscle, rhomboid muscles. Grip offers a focus on internal environment sector on the back. Permitted power dynamic performance in intermediate and advanced-training.
Static pulling the lower pulley with narrow parallel grip
Select the desired weight, sit on the bench.
Prop heels, grab the handle and sit back while your hands are facing.
Without fold hands, adjusting the pelvis to his shoulders.
Press firmly rests with the fifth, tighten your abs and pull the handle and body backward, using the power of the legs and then that of his back. Do not stoop and bend hands (no comb) during his initial position.
Once pulled the handle, you should be with your back straight, slightly bent legs propped firmly rests in the face and hands are not fully allocated shoulders. The angle between the hips and spine should not be sharp (not is less than right angle). The neck is in a natural position and not bent forward. Looking slightly upward toward the ceiling.
Breathe without rearrange starting position.
Tighten your abs tight and pull your shoulders back and down slightly.
Keep shoulders on the ground and exhale, keep pulling until your elbows do not stand under or slightly behind your shoulders.
Sit back hands first and then shoulders. Inhale while releasing.
Repeat until the end of the series.
Leaving is made by rolling the knees to slide the seat forward and only then with a curve in the spine.
Comments and recommendations
Keep your abs tight and the lower part of the spine straight throughout the range of motion.
Do not let your shoulders go all the way forward for the grant or upward or forward and inward toward chest pulling.
Good warm up your shoulders and shoulder belt before you start pulling the lower pulley. Let us be your first set with less weight and more reps.
Pull the lever / handle to the navel. Do not upload the point of pulling up.
Use pulling the lower pulley at the beginning or middle of my training for back muscles. Consider grip method of execution to where you want to accent. In the basic period put the power shoulders / narrow before focusing wide.
You can use the lower pulley pulling technique as a balance of power back. If you feel that one or other muscle chain dominates, not like this - emphasize power of pulleys. Pulley allows for slow implementation and elimination of momentum, which is good for the rise in absolute muscle force at a particular chain.
Fitness & wellbeing
Pulling the lower pulley is a fundamental exercise programs for fitness and form. Use it as a first or second exercise program for back (split), or as the main pull exercise within his weekly program. If you have a power imbalance in the back or the sharp difference in mass by sector (muscles), emphasize the appropriate grip.
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