Pull of the upper block with one hand with emphasis. One-arm lower block row: fully load your back! Rules for performing the exercise

This is a basic exercise that almost completely imitates pull-ups. In fact, these are “pull-ups in reverse”: in this case, it is not you who are pulled up to the bar, but the bar (more precisely, the handle of the exercise machine) “pulled up” to you. As a result, not only all the back muscles work, but also the rear deltoids, biceps, long heads of the triceps and forearms.

In this version of the exercise, the load from the latissimus muscles is slightly shifted to the upper and middle back. Don't go for heavy weights. The main thing in this exercise is the quality of the execution technique. Don't slouch, don't lift your buttocks off the bench. Try not to shift the load to the biceps, but to use the back muscles as much as possible.

Grab the handle with a wide grip, palms facing forward. Sit on the machine, position your thighs tightly under the rollers. Press your feet to the floor. Keeping your back straight, as you exhale, lower the handle down behind your head, bringing your shoulder blades together as much as possible. As you inhale, slowly lift the handle to the starting position.

Do not use inertial force. Perform a slow, controlled movement through a full range of motion. Don't slouch or round your shoulders. Keep your chest open and your shoulder blades pulled together and down. A slight bend back while sitting will provide a more precise execution of the bar row and activate the abdominal stabilizer muscles.

Take the handle of the exercise machine with a straight wide grip and sit on the seat. As you exhale, pull the handle down (slightly below chin level), slightly tilting your torso back. As you inhale, return to the starting position.

As you row, push your chest out to meet the movement of the handle. The shoulders should move back and down, the shoulder blades should be brought together. Pay very close attention to the technique so that exactly the muscles that are supposed to work, namely the latissimus dorsi muscles. To comprehensively develop your back muscles, perform lat pulldowns with different grips. The close grip row will shift the emphasis to the very bottom of the latissimus muscles.

To perform this variation of the exercise, we will need a handle with parallel handles, which is usually used for lower pulley rows. In terms of technique, this is the easiest version of the exercise, so you can use slightly more weight here than in other options. As in the previous versions, the latissimus dorsi muscles are mainly loaded here.

Back muscles, like other large muscle groups, in terms of strength and mass growth, respond best to free weights (barbell, dumbbells) and strength training. Only powerful strength work with heavy weights in barbell rows, dumbbells, pullovers, etc., can create a truly athletic appearance of the back, giving it thickness and detail.

But if so, then what to do with block exercises? After all, they also have a number of advantages and are very diverse. From time to time, every now and then, questions arise about the need for block exercises for the back, are they needed at all and in what order should they be performed? To understand the unique effectiveness of block exercises, you need to study in more detail the biomechanics of their movements and the various options for execution.

In fact, the uniqueness of the blocks lies in the fact that they allow you to work the muscles at the most unimaginable angles, while maintaining tension in the muscles throughout the amplitude trajectory. Such movements with you can’t repeat it with free weights, which means this alone speaks of the indispensability of block exercise machines.

The next important question is when to put blocks in your program, at the beginning, at the end, or distribute them evenly, and also, is it possible to periodically conduct only block training? As a rule, block exercise machines are classified as isolating exercises that work on muscle relief and their separation; such work is usually carried out at the end of the workout, after basic movements. However, there are options here that powerfully engage the lats or lower back, while the payload is in no way inferior to free weights or pull-ups. For example, rowing the upper block while sitting or rowing the lower block to the waist while sitting. This means that these exercises can sometimes replace classical training or place them in your program along with free weights, at the beginning, at the end or in the middle. Periodically (2-3 workouts in a row) you can conduct pure block training, this will serve as a refreshing variety and upon returning to free weights there will be a breakthrough in results, since the body, having rested from a heavy “base”, will be involved in work with renewed vigor, increasing performance classes.

Block exercises for the back:

Upper block pull. It is the most effective exercise, after pull-ups, for developing the latissimus muscles, primarily for their expansion, which gives them a look reminiscent of the swollen hood of a cobra. It is enough to look at such Olympia champions as and to understand how cool the lats in the “cobra hood” style look.

The lat pulldown ensures effective tension of the lats throughout the entire trajectory of the amplitude of movement, while, thanks to the strong stabilization of the body, concentration on the work of the target muscles can be absolute. If you perform the deadlift a little slower than your normal rhythm, especially slowing down during the negative phase of the repetition, muscle burn in the lats will increase significantly, and with it, efficiency. The key to results in this exercise is the sequence of execution and regular changes of grip. The lat pulldown works best if you do it first, periodically replacing the pull-ups with it. The grip changes every two workouts (2 workouts with one grip, 2 with another, etc.). Along with the usual wide grip, a reverse grip performed with middle position of the hands. This option thickens the lats, making them more powerful, and also gives a great workout to the biceps.

It perfectly develops the lower and middle region of the lats, and this option can be a full replacement for the T-bar row or performed after it, as a supplement (it all depends on the training weight and approaches; in a single execution, the working weight and approaches are greater). At the point of maximum muscle contraction (block at the waist), it is important to pause for a second, statically tense the lats and squeeze the shoulder blades together. This additional tension will increase over and over again and at the end of the approach will significantly add payload and increase muscle development.

. This exercise allows you to train each side of your body separately, which corrects possible imbalances in muscle development, and also fully develops small stabilizer muscles. The one-arm pull-down is not performed at every workout, but only periodically, as an addition at the end of the back program. The basics here are dumbbell bent-over rows or one-arm hummer rows. It is these exercises that you should focus on for strength results, sometimes supplementing them with block training.

One-arm block pull can be performed with a straight body (standing facing the machine) or with rotation (rotation) while pulling the block towards you. If you perform this option with turning the body, then you need to stand sideways to the simulator (with your non-working hand) and at the same time as the block approaches you, do additional rotation of the body so that at the maximum point of contraction the block is in almost the same position as if you were performing a deadlift facing the machine. This option simultaneously engages the rear deltoids and will be a good variety in training for both the back muscles and deltoids.

While the regular row effectively develops the lats, this variation works with an incline for the middle and upper back, as well as the trapezius muscles and rear deltoids. In this exercise, you cannot use too much weight, since the entire emphasis is held by the lower back and the load on it increases. The working weight should be moderate, with independent execution without “cheating” and jerking for 10-15 repetitions.

. This is a very effective multifunctional exercise for developing the back (especially the upper and middle) and shoulder girdle. Due to constant tension in the muscles, both large muscles and small stabilizer muscles are thoroughly worked out here. You can pull the lower block, in which case the emphasis of the load will significantly shift towards the trapezoid. If you pull the upper block, then the main work will go to the middle part of the back. In any case, both here and there, the rear bundle of deltas is fully involved, which will be a new stimulus for growth for it.

. Another original and very effective exercise for the lower and middle back. This option can fully replace the T-bar and conventional barbell rows, since it provides constant, continuous muscle tension throughout the entire range of motion of the block. It is better to perform it more slowly, especially in the negative phase of the repetition, while fully extending your arms to stretch your lats as much as possible. In terms of stretching, the standing lat pulldown is one of those exercises where you can fully stretch the muscles during the set.

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We know that one gigantic view of the back is not enough; more detail is needed. Therefore, isolated exercises come to our aid.

In this article we will analyze one of these exercises, namely one-arm lat pulldown. Its main feature is that it perfectly “cuts through” the outer contours of the latissimus muscles.

Muscles involved

• Lat
• Big round
• Diamond-shaped
• Middle trapezoid area

Execution technique

• Attach the D-handle to the end of the block, take it in your hands and move away to a distance at which your arm is fully extended.
• Take a starting position in which your leg is set back and your body is tilted at an angle of 30-45 degrees. Hold the handle with a neutral grip.
• Using an isolated force of the latissimus muscle, begin to pull the handle towards the belt. At the same time, try to move your elbow straight back.
• At the end point of the exercise, pause for 1-2 seconds and slowly return to the starting position.

• If you do not have enough hand strength during the exercise, use a gymnastics belt or gloves with a hook on the palm. A weak grip is, of course, bad, but there are other exercises to train it. In this case, hand weakness should not limit the intensity of the one-arm pull while standing on the block.
• From time to time, switch the D-handle to a cable handle or perform two-arm rows with a neutral handle. At the same time, move your elbows strictly back, do not let them “move apart” in different directions.

Video instruction:

"Correct execution of one-arm rows while standing on a lower block"

When doing this exercise, the athlete primarily loads the middle part of the latissimus dorsi muscle. In this case, the trapezius, lower back and triceps additionally work. The large number of working muscles allows this exercise to be classified as complex, since the athlete is required to have minimal physical training.

Correct technique

Each exercise for the back muscles must be performed correctly to completely eliminate the risk of injury. To perform the deadlift correctly you must:

1. Sit in the block exercise machine, resting your feet on a comfortable stand. It is important to slightly bend your legs at the knee joints.

1. The lower back bends, and the athlete takes one handle of the machine in his hand. The palm faces down.

1. The arm extends forward and the body leans back until it is perpendicular to the legs. The chest looks forward, the back straightens, the lower back bends even more. At this moment, you need to feel the tension in the latissimus dorsi muscle as the handle is held in front of the athlete’s body. This is the starting position. The second hand remains on the belt for convenience.

1. Keeping the torso in a stable position, exhale and pull the handle of the machine towards you with a turn of the wrist. This rotation is performed until the hand touches the abdominals. At the end point of the amplitude, the palm turns towards the abs. At this point, the back muscles are further tensed.

1. It is recommended to hold the tension for a few seconds. After this, a slow breath is taken, and the handle smoothly returns to its original position. However, remember to rotate your wrist correctly.

1. The required number of repetitions is performed.

Beginners should start with a minimum weight. Usually it is enough to do 15-20 repetitions in three sets to completely hammer the back muscles.

Safety

Working in a block machine is a safe type of exercise for the back, since the athlete performs deadlifts with a fixed weight. But even with such a deadlift, it is important to take into account safety precautions, since improper execution can seriously damage the back, which in the future will affect the general condition of the athlete.

First of all, you should focus on your back. To do this, you need to position yourself near a mirror or ask a friend to monitor her position. Under no circumstances should it be rounded around the shoulders. It is important to hold your back firmly at the very beginning of the exercise, and then begin the deadlift.

You also need to monitor the position of your legs. They must rest tightly against the platform of the simulator, since their movement can lead to a change in the amplitude of the exercise.

Common mistakes

In many exercises for the back muscles, beginners make fatal mistakes that “knock them out” of their usual rhythm of life for a long time. Beginner athletes like to start with heavy weights to show their teammates that they are not too far behind them in terms of strength. In fact, it turns out that the weight is too heavy, so the back and arms begin to suffer. It is better to start with the smallest weight. This will be safer for your back and better for your health.

Unfortunately, most athletes completely forget about proper breathing. No one even thinks about the fact that with its help you can give more strength to the muscles, and this will allow the athlete to perform better deadlifts.

Some cannot maintain a slight arch in the lower back. The fact is that a completely straight back is subjected to serious stress, so it is better to move the pelvis a little forward, arching the lower back, than to suffer from constant pain later.

Working with heavy weights it is important not to make sudden movements. The deadlift is an exercise that should be performed smoothly, completely on the muscles. Even returning to the starting position occurs at a measured pace; the block should never be thrown, otherwise too much stress will be placed on the muscles.

Equipment

To work in a block simulator, you will need comfortable equipment in the form of high-quality sports shoes, an athletic belt and sports gloves. Shoes will prevent your feet from slipping off the platform at the most crucial moment, and gloves will create additional grip on the handles.

As for the athletic belt, it is indispensable for athletes who have had back injuries in the past. It's also good for beginners who aren't sure their lower back can handle the weight.

1. The most important point in performing this type of traction is keeping the body in a stationary position.
2. There is no need to use blocks that are too heavy, as swaying will occur and the weight will be lifted not due to muscle strength, but due to inertia. In addition, rocking puts a lot of stress on the lower spine, which can cause injury.
3. When doing deadlifts, you can press your elbows as close to your body as possible, moving them back. At this moment, the greatest load falls on the lower back and pectoralis major muscles. If the elbows move apart, the load will be transferred to the upper back, trapezius and rhomboid muscles. By simply changing the position of your elbows, you can work different areas of your back.
4. Hands should be completely excluded from this exercise. If you feel that your arms are getting tired, then you need to monitor your technique and, perhaps, reduce the weight.

Conclusion

The one-arm lat pulldown is an effective exercise that allows you to hit most of your back in one movement. Due to the large number of muscles involved, it is important to do it correctly to reduce the risk of injury. It is advisable to first consult with a trainer who will help you correct your technique.