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Pulling the upper pulley is an exercise that "expanded" back. This is an isolated version of the raising of a lever. Can be performed in all hvatove. For different versions of the performance you will need different grips. Pulling the upper pulley loaded mostly lateralisa and biceps (synergists). Less loaded trapezoid (synergist) and forearms (extras). The load of the above muscle groups depend on raising options.

Options

With a wide grip to proniran Breast - wide grip emphasizes the best on the outside of the lateralis and thus extends to the back. The width of the grip is such that the lower phase of the movement your forearms are parallel. The maximum stress load in the upper, outer sector of the broad back muscles. Biceps are less busy. In the lower phase of the movement to twist the spine slightly backwards to shorten the maximum back. Stopped pulling the probe against the breast should hold short and smooth relaxation.

With a wide grip behind neck proniran - Here again are loaded above the external sector and the broad back muscles, but also are responsible for the long spinal muscles. In addition to expansion, this exercise is to compaction (volume) of the lateralis. The difference between this method of execution by pulling to the chest that will keep your back straight throughout. In the lower phase of movement with your hands behind your neck stick pass. Stop pulling the lever to touch the neck should hold short and smooth relaxation.

With a narrow grip (classic, or "military" version of the collection) - grip is shoulder. Unlike the previous two, this option is more for strength and sealing the back. Mainly affects the upper sector of the broad back muscles. Biceps are loaded less than the forearms. In the lower reaches back twist spine to shorten the maximum lateralis. Pull until the lever pass your beard. After a moment, holding up release lever.

With a narrow grip - This option loads the most biceps of all the above exercises. Grip is slightly narrower than shoulder. In contrast, pulling a grip, this grip loaded with supiniran mostly lower sector of the broad back muscles. Used for sealing. Speed is increased, and attention to the technique of execution. In the upper stage of the movement gently pull back on its curved back. Pull until the handle pass your chest, hold for a moment, then relax smooth top.

With a neutral grip - used for sealing the back. Engaging in a broad back muscles work throughout its length, but focuses mainly on the upper part. Affect the sensitive and long spinal muscles. Biceps are loaded with more than pulling proniran grip, but less than that with supiniran grip. Playing with a special "U" - shaped handle, attached to wire. In the lower phase of movement is again back rearwards for maximum load. Pull up to the maximum possible height, hold for a moment and return smoothly down.

Parallel with the pulling grip is made with special handles. Popular handles are a close parallel grip (palms with a distance of about 10 cm) and wider parallel grip (palms shoulder width). The more narrow grip, the more strain the muscles around the spine. If no handle for a parallel grip you can use makes little grasp handle it with fingers interlaced. In the lower reaches back bend backwards to shorten it as possible. Get to the lowest point in holding down position for a moment and slowly return.

Method of execution

1. Catch a grip, sit down and locking your knees.
2. Smooth start pulling the weight.
3. In the lower phase of movement twist your spine backward.
4. Downloading continues until the lever touches the chest (or base of the neck) you.

Proper implementation of the withdrawal may be difficult, especially for beginners. Quite often download it predominantly biceps or not performed in its full amplitude.

Always bend your back backwards in the down position for loading and truly back to complete the movement overall. Otherwise, it will transfer much of the load to the biceps.

Follow the download with a wide grip slowly and concentrate on the back. Try to feel how it works. Do not pull the weight with the biceps. Try to download using a back and biceps compressing as you can in the least.

If you download a wide grip (extending the back), carefully select its width. The best grip is one where in the down position your forearms are parallel. Do not drag more closely, because we loaded more biceps. Do not use too wide grip. If you run a bar, a curved bottom edge, do not try to grab it necessarily the most widespread. This will reduce the amplitude of movement and not enough lade back.

Do not start the exercise with heavy weights, if you are not heated thoroughly. Let us be your first set with less weight but more reps. Only after sufficient warm-up increased the weight.

Relevance

Downloading pulley can perform different functions according to the selected option. Options with a wide grip are primarily to expand the back. Variants with a narrow grip and grip are parallel to the mass (compaction) and trimming back. The location of this exercise is the beginning or middle of your back workout. You can rotate the options behind the neck and the breast (through several workouts in the same workout or even within the family - one download "back" and a "front" - alternately). If your first exercise is dialing back, allow the withdrawal of second place.

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