The horizontal pulley pull is an exercise that allows to solicit the muscles of the back especially in thickness just like the horizontal rowing for example but with a better stability and safety. Depending on the grip used for this exercise, we can target different parts of the body back.
How do you do the exercise?
Sit on the seat of the low pulley machine and place your feet against the supports. Keeping your legs bent and your back straight and perpendicular to the bench, grasp the pull-up bar in a wide grip and pull it towards your stomach. As you pull you should roll your shoulders back, squeezing your shoulder blades and pulling your chest out.
Then return to the starting position without tilting the chest forward by opening the shoulders slightly in front of you and repeat until the end of your series.
CAUTION: Keep your torso straight and perpendicular to the bench throughout the movement and do not rock back and forth.
Tips
- Inhale as you pull the bar towards you, then exhale as you return it to the starting position.
- Adjust the load so that you can always keep your back straight and perpendicular to the bench throughout the movement without tipping forward or backward.
- Leaning your back forward may allow you to work of the lumbar vertebrae but it can lead to significant injury risks.
Variants
- We can solicit different parts of the back by varying the grip but also by varying the height of the draft With a pull at chest level, the trapezius muscles will be more solicited, with a pull towards the lower abdomen, the large back muscles will be worked more.
- Depending on thehand separationWith a wide grip, the back of the shoulder and the external part of the trapezius will be solicited, with a tight grip we will target the middle of the back.
- The hand position will also be important to solicit different parts of the back: in a supinated grip, the large dorsal muscles will be more targeted, in a pronated grip, the upper and middle trapezius muscles will be more solicited, while in a neutral grip, it will be the middle and lower trapezius muscles.
- To carry out these various variants one will be able to use various bars (broad, tight, hammer grip), but also the cord. You can also perform the low pulley pull-up with only one arm.
- Other variants: to convergent machines with horizontal draft.
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