Thrust of the lower block to the abdomen
In addition to the widest, the urge to the abdomen loads well. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study of the middle part of the trapezius and rhomboid muscles. Therefore, if you want to pump both the upper and lower back in one exercise, include this option in your workout.
Sit on the simulator, rest your feet on the platform, take the handle. Lower and straighten your shoulders, straighten your back. On the exhale, pull the handle to the abdomen, then return it to its original position and repeat.
Do not pull your back or lean back: only your arms move throughout the exercise.
Do 3-5 sets of 10-12 reps.
Inclined pull-ups
Another universal exercise that loads almost all the muscles of the back. Unlike the usual pull-ups, it is suitable for any level of training: it is enough to change the position of the body and legs, and even a beginner can pull up.
Find a low crossbar. If you work out in the gym, you can use a barbell on the racks. Grasp it with a straight grip a little wider than the shoulders: this position of the hands is more involved in the widest muscles of the back and trapezius. If possible, do inclined pull-ups on hinges or rings – so the load on the back will increase. Effects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation.
Hang on the selected projectile, tighten the press and buttocks, pull the body in one line. Lower your shoulders and lower your shoulders, pull yourself up to touch your chest and lower yourself back.
You can simplify the exercise in two ways: find a horizontal bar higher so that the body is in a more vertical position, or bend your knees at a right angle and place your feet on the floor.
It is possible to complicate inclined pull-ups at the expense of elevation. Place your feet on the pedestal so that your body is in a horizontal plane.
Perform 3-5 approaches 15-20 times.
Pull-ups with a straight grip
For maximum load on the widest muscles, use a straight grip. The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down is slightly wider than the shoulders. If possible, try rotating pads on the horizontal bar: they not only pump the hands and forearms, but also put more strain on the back.
Grasp the horizontal bar, lower your shoulders and lower your shoulders. Pull up so that your chin is above the horizontal bar, lower back and repeat. Do not jerk or swing while pulling up. At the top, do not pull your chin up to reach the horizontal bar, at the bottom, keep your shoulders down.
You can complicate the exercise by wearing a weight belt. Instead of simplification, it is better to replace it with the upper block rod or Australian pull-ups.
Perform 3-5 approaches in focus.