The draft of the bar to the belt in the slope: execution technique, variations and basic errors

One of the most important exercises for the back in bodybuilding is pulling the bar to the waist in an inclined position. What is the technique for performing this movement? How many approaches need to be done? Read about it later.

Execution technique

We describe the most important principles when performing this exercise.

1. First of all, the back should be straight. This is an important point that applies to any exercise for the back. If we hunch her a little, then she cannot fully contract, and at the same time, her injury is likely to occur. Remember this!
2. The legs should be shoulder width apart in a slightly bent state. When performing an exercise such as pulling the bar to the belt in an incline, you need to slightly raise your head and look forward. It is very important.
3. The more you lean forward, the greater the load on your back. Of course, if done perfectly, it will turn out that way. However, if the execution technique is violated at maximum tilt, then this is completely unacceptable. Why? In this case, the load passes to the secondary muscle groups and, as we said above, there is a risk of injury.
4. Do not try to help your back muscles with other groups. Learn to feel the work of your muscles.
5. Always exhale with effort.
   

These are the basic rules that are necessary to perform such an exercise as rod traction. You can see the photo below. Let's move on to the main mistakes that beginner athletes make.

Main mistakes

1. When you start the exercise, do not move your head and legs, they should remain motionless. Remember also that the inclination of the body should be at a level of 30-35 degrees with respect to the floor, which will help maximize the involvement of the back muscles.
2. Always pay attention to grip. Below we describe in more detail the nuances of this element of the exercise. However, if you want to pump your back as efficiently as possible, then grab the barbell with a grip that is slightly wider than the shoulders in order to optimize the amplitude of movement. A narrow grip rod will provide an opportunity to maximize the amplitude, but will connect additional muscle groups to work.
3. The elbows should be raised as high as possible, so that at their highest point they are higher than the back. The higher you lift them, the better you pump your back.
4. Do not chase weight, because this will significantly violate the technique of execution.
5. In order to load the upper parts of the back muscles more strongly, it is necessary to pull the barbell to the chest, and also guide the elbows to the sides.

Number of approaches

You can’t say exactly how many approaches are required for each athlete. This is strictly individual. In principle, for an ordinary visitor to the gym, it will be enough to perform 3-4 approaches of 8-12 repetitions in each, if you work on a mass, and 5-6 approaches of 4-6 repetitions when working for strength. Nevertheless, before performing an exercise such as pulling the barbell to the belt in an incline, it is better to consult a professional trainer.

Variations

There are various grip options. For example, it can be done with the reverse or direct, wide or narrow. What will change with this or that way of execution? Firstly, the amplitude of the movement will change. Secondly, secondary muscle groups will be included in the work. What does all this mean? We explain now in more detail.

First of all, the narrower we use the grip, the greater the amplitude, which is why we put much more effort into the exercise. On the other hand, with this technique, biceps and deltas are more involved in the work, which, in principle, is unpleasant. If you use the widest grip, then there is a significant decrease in the amplitude of movement of the bar. Consequently, the degree of contraction of the muscles of the back decreases. For this reason, it will be great to choose an intermediate grip that would allow you to measure the back muscles in moderation, leave the average range of motion and minimize the involvement of other muscle groups.

As for the reverse or direct grip, it all comes down to involving the biceps in the work. Reverse-grip barbell pull is most “friendly” to biceps, while lowering the load on the lower back and latissimus dorsi. That is, the best choice is a direct or parallel grip, which most strongly allow you to pump your back. That's all we wanted to tell about such a basic exercise, as the draft of the barbell to the belt in a slope.