Row of the upper block with a narrow grip to the chest, to the back. What muscles work, technique for girls

It is permissible to perform the pull of the upper block to the belt or chest in a gym in accordance with various techniques, based on the result that a person wants to achieve from training. Fitness trainers include this exercise in the training program for women, which implies the position of the arms in both a narrow and wide grip.

This positioning of the limbs ensures an even workout of the muscles of the upper body with minimal impact on the spine and joints.

Traction of the upper (vertical) block to the chest, back. Which muscles are involved

A narrow grip pull to the chest is used to efficiently pump:

• the broadest muscles of the back (located in the upper back on the sides and in the area near the lower back);
• large round muscle (the uppermost part of the lateral surface of the dorsal muscles in the armpit area);
• trapezius muscle (upper and middle regions of the upper back);
• rhomboid muscle (located under the trapezius muscles);
• large pectoral muscle (upper sternum);
• small pectoral muscle (localized under the pectoralis major muscle).

An option for performing such an exercise is to pull the movable block from above in the simulator behind the head.

It is included in the complex to increase strength and relief:

• latissimus dorsi;
• large round muscle;
• trapezius muscles;
• rhomboid muscles;
• muscle - extensors of the spinal column (localized on both sides of the spine along its entire length);
• deltoid muscles, in particular their posterior surface (located behind the shoulder joint);
• biceps (upper arm, closer to the shoulder);
• shoulder muscles (bends around the shoulder joint);
• brachioradial muscles (originates above the elbow and extends to the middle of the forearm).

How to do a wide grip exercise for girls

If the goal of a girl's training is to increase the relief of the torso and give volume to the dorsal muscles, the gym instructor includes in her training program a row of the upper block with a wide set of arms on the bar.

To the chest

In order to avoid stretching the muscles of the arms or injuring the spine, when performing the pull of the movable block from above to the chest, the athlete is recommended to strictly follow the generally accepted algorithm.

Algorithm for the exercise:

1. Lock the curved bar into the vertical row machine.
2. Set the working weight in the simulator.
3. Place your hands on the bar, turning your fingers away from you, so that the hands are in the places where the sports equipment bends.
4. Take a sitting position, controlling that the deflection in the lower back is minimal.
5. Without changing the straight position of the body, pull it back slightly. Fix your legs under the soft rollers located near the front of the structure. The head should also be tilted behind the body.
6. As you exhale, pull the bar to the chest without changing the position of the body. At the moment of changing the position of the moving part of the simulator, only the muscles of the upper torso, the so-called "wings", should be involved.
7. Fix the position for 3 seconds.
8. Slowly, taking a deep breath, return the bar to its original position.

During the exercise, it is important that the body is slightly pulled back. Otherwise, the muscles, which the vertical thrust is aimed at, will not be fully involved, which will significantly reduce the effectiveness of the training.

On the back

The pull of the upper block with a narrow grip to the back will not give the girl the opportunity to fully pump the muscles of the sternum and dynamic stabilizers. It will be possible to transform these areas only with the correct execution of the pull of the movable block to the back from above with a wide setting of the arms.

Algorithm for the exercise:

1. Fix a straight, classic bar to the end of the movable vertical pull cable. Adjust the height of the leg clips. Set working weight.
2. Take a sitting position, facing the movable blocks of the metal structure. Grasp the neck with your hands so that the hands are in the areas of its lateral folds. Fingers should be turned away from you. Fix the legs under the clamping rollers.
3. Lower your shoulders, bend your back slightly in the region of the lumbar spine. Tighten the abdominal muscles as much as possible and do not relax until the end of the approach.
4. Move the upper body slightly forward so that the hands freely go behind the head.
5. At the same time as you exhale, pull the bar towards you towards the back of your shoulders.
6. Squeeze the shoulder blades and touch the midpoint of the back of the neck with the bar.
7. Fix the position for 5 seconds.
8. Inhaling deeply, stretch the upper limbs as slowly as possible, returning to the original position.

When performing a row of the upper block with a wide grip on the back, do not use large working weights. This can provoke overexertion or injury to the deltoid muscles.

Narrow grip technique for women

The pull of the upper block with a narrow grip to the chest or back is used by girls in the training program only if there is a need to work out the deep sternum muscles.

To the chest

The narrow grip vertical deadlift mainly engages the dorsal and pectoral muscles, as well as the biceps. If you follow the exercise technique for developing the endurance of these zones with the help of a load, it will be enough to regularly do no more than 15 repetitions with a minimum weight.

Execution technique:

1. Set the height of the soft clips and select the operating weight for further work in the simulator.
2. Fix the straight bar to the end of the movable wire rope of the metal structure. For the convenience of determining the distance required to form a narrow grip, it is permissible to use a short bar.
3. Take a sitting position, fix your legs under soft rollers, rest your feet on the floor.
4. Stretch your arms up and wrap your hands around the bar so that the distance between them does not exceed 10-12 cm. The backs of the palms should be turned towards you.
5. Lower the shoulders down, then slightly bring the shoulder blades together.
6. Form a deflection in the lumbar spine. The body must be located strictly vertically.
7. As you exhale, pull the bar towards you. Touch them to the upper chest.
8. Fix the position for 5-7 seconds.
9. Slowly straighten your arms, returning the bar to its original position.
10. Repeat the exercise the required number of times without stopping in the original position.

On the back

A narrow grip pull to the back will create a V-shaped silhouette, improve posture and increase overall muscular endurance.

Execution technique:

1. Set the working weight in the simulator.Adjust the height of the soft bolsters that fix the legs.
2. Attach a straight bar, standard length or shortened to the hook at the end of the cable.
3. Take a sitting position on the support bench, while sitting strictly under the cable. Make sure that the ankles are straight and perpendicular to the floor.
4. Extend your arms to the bar. Fix the hands on the handle, keeping the distance between them no more than 10 - 12 cm. Fingers must be turned towards you. Make sure that the back is as straight as possible, and the press is in static tension until the end of the approach.
5. As you exhale, pull the bar towards you, leading it behind your head.
6. Flatten the shoulder blades. Touch the handle to the middle of the back of the head.
7. Fix the position for 5 seconds.
8. As slowly as possible, simultaneously with inhalation, return to the original position, straightening the upper limbs at the elbows.

It is important to keep the muscles of the shoulder girdle tense while the arms are in the upper position. This can provoke an athlete to receive injuries to the joints and bones.

Parallel Grip Row

The pull of the upper block using the bar for parallel setting of the hands is aimed at increasing strength and relief:

• latissimus dorsi;
• biceps;
• rear deltas;
• forearms.

To increase the exercise load, fitness trainers recommend that girls bend slightly in the thoracic spine when the bar is in the lower position, and when the handle is moved upward, slightly push the straight body forward.

The parallel grip vertical row execution algorithm is as similar as possible to the technique of the classical version of the exercise (upper pull to the chest or stomach). The only difference is the position of the hands on the neck. In this case, the brushes should be placed on the handles of the curved neck, with their backs facing each other.

When moving the upper limbs to the lower position, the elbows should be directed straight down. Dividing them to the sides will lead to a shift in the load and a decrease in the effectiveness of the training.

Reverse grip and pull to the chest

The pull of the upper block in the simulator with a narrow grip to the chest or abdomen can be performed with the opposite or straight hands. If it is necessary to put the hands with a reverse grip, the athlete should turn the backs of the palms towards herself, and then clench her hands into fists, while clasping the bar.

This type of upper body workout is used to carefully work out:

• lats;
• round muscles;
• rhomboid muscles;
• deltoid muscles;
• pectoral muscles;
• biceps.

To achieve maximum efficiency from the reverse grip pull to the chest, it is important to follow the basic recommendations of the trainers:

• avoid pressing the chin to the chest (this is the only way the girl will be able to control the position of her back);
• reduce the shoulder blades as much as possible when the bar is in its lowest position;
• when returning the arms to their original position, it is necessary to fully straighten them at the elbow (otherwise the muscles will "clog" and the amplitude of movement of the limbs will decrease).

Direct head grip

The straight-grip vertical row is considered the classic version of the exercise. It allows you to load the latissimus muscles and the central muscles of the girl's back.

To take the bar with a direct grip, you should turn your palms with the outside towards you and clench your hands into fists, while grasping the movable handle of the simulator. Hands must be placed from each other at a distance equal to the width of the shoulders.

Regular vertical head pulls will help the athlete:

• increase overall strength indicators;
• improve posture;
• form a V-shaped silhouette of the upper body;
• make the back and shoulders embossed;
• to achieve a decrease in the waist.

During training in a block simulator, using a direct grip, it is important for a girl to make sure that the efforts she puts to move the bar are carried out by the muscles of the back, and not by body movements or only by her arms. Also, fitness trainers do not recommend jerking deadlifts. With this technique, the risk of injury is maximized.

Possible mistakes

To minimize the risk of injury while doing vertical rows in the machine, the athlete is advised to avoid the most common mistakes.

How much exercise should be done, how often

It is not recommended for girls to include vertical rows in every workout in the gym. The optimal frequency of work with a block trainer is considered 2 times a week, provided that the athlete observes the minimum number of weekly classes (at least 3 times).

For one training day, you should perform from 2 to 4 approaches of the upper pull of various grips (the type of load is determined by the main goals of a particular girl's training) with 10-15 repetitions, within each of them.

Insufficient frequency of inclusion of vertical traction in the training program will lead to uneven development of the muscle corset (the bottom will be more prominent and stronger than the top).

Such a shift in the load will provoke a change in the girl's appearance for the worse, making her hips, legs and buttocks bulky and voluminous compared to her arms, chest and back.

Excessive frequency of inclusion of the exercise in question in the athlete's complex can lead to:

• the occurrence of general overtraining of the body (the muscles of the upper body will be temporarily unsuitable for performing daily exercises. For example, when lifting the bag, the hands may begin to tremble or quickly get tired);
• receiving injuries of various kinds (from the simplest muscle strain to serious joint dislocations that require medical attention).

Tips and features of execution

In order to properly organize the training process, the athlete should study in advance the peculiarities of performing the vertical thrust:

• during the exercise, the spine should remain straight (if at the moment it is not physically possible to take this position of the body, then the load in the block simulator should be postponed. It should be started again only if sufficient flexibility and mobility of the joints is acquired);
• in order to get rid of the additional "harmful" load on the hands and forearms, it is permissible to use special straps during the traction of the upper block (you can purchase them in a store specializing in the sale of sports equipment);
• when working in the simulator, it is recommended to sit on the support bench strictly under the movable cable (this body position will ensure the correct distribution of the load while pulling the bar towards you);
• so that the thrust can be performed smoothly, following the recommendations of the trainer and the generally accepted technique (avoid jerking), the girl should gradually select the working weight, starting from 3-5 kg.

What is better for pumping the back for girls, pull-ups or traction of the upper block

In pumping the back, girls will be able to achieve maximum results when classic pull-ups are included in the training program. This type of training not only exerts a complex load on the upper body, but also maintains the tone of the muscles of the abdomen, legs and buttocks.

The main drawback of pull-ups is the complexity of its technique for beginner athletes. In their case, it is advisable to start with the traction of the upper block, which is considered a lightweight alternative to "professional loads" on the horizontal bar.

The pull of the upper block, regardless of whether it is performed with a narrow or wide grip, to the chest or behind the head, is aimed at working out the upper body. With its help, subject to the correct selection of the working weight, beginner athletes will be able to master the basis of strength training, and those who go in for sports professionally can maintain their muscles in good shape.

With the correct execution of the exercise, the risk of injury during training is minimal, which allows girls to practice in a block simulator on their own, without resorting to the help of a fitness instructor.

Video on the topic: Technique for performing the exercise "Row of the upper block with a narrow grip"

Seated Close Grip Row: