Coming to the gym, many people want to learn how to pull up. The most effective and effective exercise that will help in this matter is the pull of the upper block behind the head. For those who want to strengthen their muscle corset and reduce their fat intake, exercise is also suitable. This is a complex multi-joint exercise in which several muscle groups work.
Working muscles
The main muscles involved in the work are the latissimus dorsi, trapezium (lower part), rhomboid, posterior delta bundle and biceps brachii. In addition, the muscles of the forearms work.
How to do the exercise
The pull of the upper block behind the head is a rather traumatic exercise, and it requires the right technique. The movement starts from a sitting position, legs are fixed under the rollers at an angle of 90 degrees between the thigh and lower leg, hands on the handle.
Grip options
To perform the exercise, you can use different options for grips: direct, reverse, wide, narrow.
The pull of the upper block behind the head with a wide grip loads the lateral parts of the back muscles. By performing this option, you can add volume to the back. If you use the curved ends of the handle, then the amplitude of the muscle stretch will increase.
The narrow back grip in the exercise shifts the load to that part of the latissimus dorsi, which is closer to the spine.
Thus, in order to work out the muscles located closer to the spine and increase their relief, you need to use a narrow grip.
Separately, you can disassemble the neutral grip. In it, palms are directed towards each other - this is an average grip between the direct and the reverse. Neutral grip loads mainly the middle part of the latissimus muscles.
Trajectory
Exercise begins with the reduction of the shoulder blades. The handle moves down on the exhale, returns on inspiration. The pull of the upper block behind the head is the most traumatic version of the exercise. In addition, you can perform traction with a flat back and lower the handle to the upper chest. You can also tilt the case back a bit. The working muscles will remain the same, but the load will shift to the lower bundles of the broadest muscle.
When performing any type of traction, it is necessary to monitor the position of the head. The neck is a continuation of the spine. We try to maintain the position of the head throughout the entire motion path motionless. The gaze is directed forward (if you make a variant of traction for the head), forward or up (if you perform other options for traction).
Elbow position
All repetitions must be performed with the correct technique. Elbows tend closer to the body. In the position when the arms are straightened, do not allow the full extension of the arms.
The pull of the upper block behind the head, the number of repetitions
To increase strength or volume, the best number of repetitions is 6-12 times. Gradually, the amount can be increased.
Contraindications and errors
The most common mistakes when doing an exercise are a round back. It is necessary to imagine what the spinal column looks like in its natural position (standing). It is straight, with natural bends in the cervical, thoracic, and lumbar regions.
Performing the exercise, you must always keep your back straight, not to allow unnecessary movements. It is important to remember that the working joints are the shoulder and elbow.
Quite often, the draft of the upper block sitting behind the head is performed using too much weight. This leads to unnecessary injuries. The most common in this exercise are sprains of the shoulder and elbow joints.
If joint injury is already present, then this exercise should be avoided at the initial stage of recovery. Contraindications to the performance of the traction of the upper block are various diseases associated with spinal injuries. In this case, you should carefully approach the issue of training and gradually strengthen your back muscles, without the risk of injury.
Who can do the exercise
Exercise is suitable for absolutely everyone. And men, and women, and the elderly, and overweight people. The pull of the upper block behind the head for girls is a great option for strengthening the muscles of the back. Unlike men, girls in training can use a greater number of repetitions, working to strengthen the muscle corset and increase stamina.
Not everyone can be pulled, but many would like to learn. The thrust of the upper block will help to achieve your goal in the fastest time.