Strong back muscles Is not only a beautiful figure, but also a guarantee of good health. Developed musculature helps keep the trunk upright and reduces the overall stress on the spine.
One of the main exercises for strengthening the back muscles in girls is deadlift in the horizontal block. It does not stress the lower back and allows women with an initial level of training to fully train.
Horizontal block thrust target
The horizontal block deadlift is an athletic exercise that accomplishes the following goals:
- Increase the strength and endurance of the back muscles. The row of the lower block in the simulator is a complete basic exercise. In the process of its implementation, movement occurs in 2 paired joints (elbow and shoulder). The convenient position on the machine bench relieves the load on the lower back and allows the use of large working weights.
- Rehabilitation and recovery. Sports activities using a horizontal block isolate the upper body. Unlike barbell or bent-over rowing, the load on the lumbar spine is significantly reduced. When exercising with a block trainer, it becomes possible to better control the weight of the weights and concentrate on muscle contraction. This makes it possible to continue training even with light sprains and injuries.
- Giving depth and relief to the back muscles... Due to the peculiarities of the hormonal background of the female body, building up large muscle volumes in girls is impossible without the use of special means. Therefore, shaping the depth of the musculature of the back of the body is one of the few ways to create the appearance of a harmoniously developed and strong back.
When performing the traction of the horizontal block, the following large and small muscle groups are involved in the work:
| Name | What role do |
| Latissimus dorsi | The main load falls on these paired muscles. The latissimus dorsi are responsible for abducting the hand behind the plane of the body and bringing it to the sides. |
| Rhomboid muscles | Internal muscles of the back. Located in the upper third of the body. This paired muscle group resembles a rhombus in shape and is located under the trapezius muscles. The main task of this group is to flatten the blades. |
| Trapezius muscles | They belong to the group of postural muscles. They are responsible for maintaining the correct position of the spine and for the correct positioning of the shoulder joint. Trapeziums are located symmetrically along the spine. |
| Rear deltas | Participate in the abduction of the arm over the line of the body and the transverse adduction of the shoulder. They also bend the arm at the elbow joint. |
| Large round muscles of the back | Paired muscles located above the lats in the upper back. Responsible for moving the chest up and forward.They are of a postural nature and help to form a correct and healthy posture. |
| Long back extensors | The muscles are located in the lower back and are located symmetrically along the spine. |
To effectively train all of these muscle groups, girls need to follow a number of recommendations:
- To include in the work of the muscles responsible for the correct position of the spine and posture, it is necessary to reduce the shoulder blades as completely as possible and take the elbows back. In this case, the trapezius and rhomboid muscles of the back receive sufficient stimulus to grow and strengthen.
- All athletic movements in the gym must be fluid. This is especially true for training with block simulators and horizontal traction in particular.
- Monitor the position of your legs. The lower limbs should be securely fixed and slightly bent at the knee joint. Straight legs will over-strain the hamstrings. This will make the exercise uncomfortable. Excessively bent lower limbs will interfere with the movement of the simulator handle.
- Body rocking. Girls should not use this technique. Thanks to rocking, it becomes possible to operate with large working weights. This is not required to build a harmoniously developed back.
- Elbow position. The hands of the student should move along the body. Do not move them to the sides when pulling the horizontal block. This will reduce the effectiveness of the exercise.
The traction of the horizontal block is demanding to comply with the rules of the exercise technique. Swaying of the body or rounding of the thoracic spine can cause injury. Such disorders prevent the back muscles from performing their functions. The load is transferred to other muscles (extensors and biceps).
Weight selection
The wrong choice of the amount of weight when performing the thrust of the lower block can lead to:
- Muscle injury or spinal injury. This happens when using excessive loads. A girl or woman incorrectly calculates forces and sets too much working weight on a sports equipment. A characteristic sign of such an error is a violation of the technique of performing an athletic movement. The body begins to sway, and the back begins to round.
- Lack of progress in training. Low weight weights are not able to load muscles and create preconditions for growth. As a result, the girl does not get the desired result and is disappointed in the exercise.
In order for the traction of the horizontal block to give the maximum effect from training, it is necessary to choose the right amount of weight.
To correctly determine the magnitude of the load, one should be guided by the following rule: exercises in bodybuilding and fitness are performed not at the limit of a person's physiological capabilities. The main principle of training is to maintain the correct technique.
When doing the deadlift, only the last 3-4 reps in the set should be heavy.
Therefore, such a load is considered correct when it is possible to perform a given number of repetitions with the correct technique, and the last 3 repetitions in each approach cause a slight burning sensation in the muscles.
You can determine which weight is suitable as follows:
- Set an arbitrary weight and do 5-7 reps. If you can do this easily, then add 2.5 kg.
- Do 4-5 more reps and add weight as needed.
- Repeat this algorithm until 3-5 repetitions begin to be given with difficulty.
- Rest for 2-4 minutes and try to do 12-15 reps.
Grip options
The back is one of the largest muscle groups in the human body. Therefore, it is difficult to find a universal exercise that would equally involve all the muscles of the back of the body.Even the pull of the horizontal block affects the working muscles differently, depending on the width of the grip and the position of the hands on the handle of the simulator.
Wide way
It is obtained by using the long bar of the vertical block as a handle. In this case, the hands on it can be in a state of pronation (turned palms down) and supination (turned palms up). In the process of performing the exercise, with a wide setting of the arms on the bar of the simulator, the outer parts of the broadest muscles of the back are involved.
At the starting point of the trajectory, the shoulders move forward further and, when pulling the block towards oneself, the muscles of the outer back are maximally contracted. If the hands are turned with palms down, then the upper parts of the lats are involved in the work. If the palms of the hands are turned up (supinated), then the lower part of these muscles is used to a greater extent.
Narrow way
A narrow grip is achieved by using a short double V-handle. In this case, the hands are parallel to each other, and the thumbs are pointing up. When performing horizontal traction in this way, the trapezius, rhomboid muscles and the inner part of the lats are included in the work.
When training with a narrow arm stance, it is important to pay close attention to the shoulder blades. Otherwise, using a short bar is meaningless. The main attention is paid to the completeness of the amplitude of contractions of the trapezius muscles.
Pull in different directions
The deadlift can be performed in several main directions:
- To the lower abdomen. With this option, the back muscles are included in the work. The main emphasis of the load is shifted towards the bottom of the lats. Also, a significant part of the load falls on the posterior bundle of the deltoid muscles. This is due to the greater range of motion of the elbow. The hand goes further beyond the line of the body. In this case, the posterior delta contracts and stretches more intensively.
- To the chest. The deadlift involves the muscles of the entire back of the body. The main load is distributed between the large circular muscles and the upper lats. Depending on the selected grip width and the type of handle, both rhomboid and trapezius muscles can be included in the work. The rear deltas work less.
- To the head. This exercise option is performed while sitting or standing in a crossover. All muscles of the upper back are involved in the work. Pulling the horizontal block toward the head allows the shoulder joint to rotate outwardly. This strengthens the internal rotator cuff of the shoulder.
When you can't do cravings
The horizontal block row is a relatively safe exercise. Despite the fact that during its implementation all the muscles of the posterior upper surface of the body are involved, and the movement is carried out in several paired joints at once, the risk of injury is minimal.
The lower pulley is often practiced for minor injuries to the target muscle group. Low loads and the ability to use separate bundles of back muscles in isolation make it possible to use this exercise as a recovery and preparatory complex of movements for the beginning of sports activities after injuries.
However, there are a number of contraindications for which deadlift should not be performed. These include spinal injuries, dislocations and subluxations of the shoulder, ruptures of the muscles of the upper half of the body.
Training is contraindicated for all girls and women who are not allowed by the attending physician to work in the gym.
Technique for performing exercises with a horizontal block sitting, standing for girls
Exercises in the gym for girls differ from similar workouts for men only in the amount of burden and the number of approaches and repetitions.
The functions and places of attachment of muscles in women and men are identical. Therefore, the technique described below for performing exercises using a horizontal block is relevant for both the former and the latter.
Pull to the belt
The pull of the lower block to the belt is carried out using a short double V-shaped handle. The movement is carried out with a narrow grip. Before starting a workout, you need to warm up properly. For this, joint gymnastics is used.
After warm-up, you should take the starting position:
- The back should be brought to the vertical and slightly laid back.
- The lower limbs are bent at the knee joint. The feet rest on the rollers or platform of the machine.
- The shoulders move slightly forward, the arms are extended.
- Look in front of you.
The movement is smooth, without jerking. Girls should not resort to swinging the body when pulling the block towards themselves. The spine should be in a static position. The weight is pulled by contraction of the back muscles. It is important to continue moving until the handle touches the body.
Cravings for the stomach
The thrust of the horizontal block to the abdomen can be carried out using both a narrow handle and a long bar with a wide setting of the arms. When performing this type of exercise, you should completely repeat the original position taken when pulling the lower block to the belt.
The main feature of the thrust block to the abdomen is the elbow abduction from the body at an angle of 15 to 30 degrees. The emphasis of the load is shifted to the outside of the back. The pull to the waist intensely engages the lower and middle lats.
Back pull
When performing this type of exercise, a cable handle or a crossover handle is used.
The starting position is completely identical to the 2nd previous version of the lower block thrust.
The main difference in the back deadlift is that this movement is carried out by each hand alternately.
First, a girl or woman should grab the handle with one hand and pull to the stomach the required number of times.
Then there is a change of hands. The free hand can be placed on the belt. This will help keep the chassis level.
The advantage of this type of horizontal block deadlift is the ability to maximize the range of motion, and to train each half of the back muscles in isolation.
In order to increase the amplitude when pulling the block to the stomach, it is necessary not to stop when the handle touches the body, but to continue moving further, putting his hand behind the plane of the back. In this case, slight rotation of the body is allowed. Asymmetric training of paired muscles is necessary to eliminate imbalances in their development.
Thrust to the head
The row of the block to the head is used to train the rotator cuff, the back delta, and the upper back muscles. In particular, the trapezius and rhomboid muscles. The exercise can be done while sitting on the machine or standing using a crossover. The latter option is preferable, since it is easier to maintain balance in this case.
To pull the horizontal block to the head, a cable handle or any other flexible connection, such as a chain, is used.
The starting position looks like this:
- Place the block in the crossover at forehead level.
- Go to the simulator, grab the ends of the cable with both hands. In this case, the thumbs of the hands should look towards the student.
- Take 1.5-2 steps back.
- Raise your arms to forehead level and start pulling.
The movement "towards oneself" continues until the moment when the hands of the woman engaged in the gym are on the same level with her ears.
Triceps Crossover Row
To perform a block pull on triceps, you will need a crossover trainer and a bench with an adjustable back:
- It is necessary to set the bench in the plane of the simulator so that the adjustable part is directed towards the working unit and the handle.
- Raise the back of the bench 40-45 degrees (the angle between the floor and the back).
- Install the short straight stick on the cable.
- Grab the handle of the simulator and lie down on the bench.
- Raise your arms straight up.
From the indicated position, you should start lowering the handle of the simulator down behind your head.In this case, the arms should be bent, and the elbows should remain motionless. The exercise is analogous to the classic French press with a barbell. Therefore, all recommendations regarding this athletic movement apply to the triceps row in the crossover.
Cravings for the chest
The horizontal pulldown is performed using a long horizontal bar. The starting position is identical to the position when moving towards the lower abdomen and waist.
The key difference is working muscles. In this embodiment, the main emphasis of the load is shifted towards the top of the lats.
How to add deadlift to your workout
The horizontal block row can be used by girls and women as a basic exercise for the back of the body. The pull of the lower block is also used for additional fatigue of the back muscles after heavy basic movements with free weights. In this case, you should reduce the amount of resistance and increase the number of repetitions performed in each approach.
Thus, the horizontal block deadlift can be added both at the beginning of the workout and in the middle. The only condition is that this exercise must be performed on the day of training the back muscles.
Major runtime errors
Despite the simplicity of the deadlift technique towards the body, many girls and women make a number of mistakes during training. This is due to the lack of experience in sports activities and the lack of basic theoretical training in anatomy and physiology.
Major mistakes:
- Rounding the back. Too much weight of weights leads to the fact that the girl is not able to control the sports equipment. The body begins to round off and a traumatic situation arises.
- Dropping the chin down... Girls and women look down, trying to control the trajectory of the handle. However, this relaxes the neck muscles and increases the risk of pulling them.
- Involvement of non-target muscles in the work. Pulling the block with your hands, swinging the body and pushing your legs off the platform of the simulator are the most common mistakes. It is strictly forbidden to admit such violations of technology.
How to replace the traction of the horizontal block
The lower block rod can be replaced:
- Bent-over barbell row.
- T-bar.
- Row dumbbells to the lower abdomen, belt and chest.
The lower block is a multifunctional tool. With it, you can do exercises for the muscle groups of the arms and shoulders. The deadlift is one of the basic exercises for developing the muscles in the back of the body.
Various grip options and directions of movement of the horizontal block simulator allow you to work out all large and small back muscles.
Video on the topic: horizontal block traction - execution technique
Horizontal block traction: technique and nuances: