Row of the upper block for the head - a description and video of the execution technique for girls. What muscles work and how to do it

The back is a fundamental part of the human body, so athletes put a lot of effort into working it out. Developed spinal muscles not only play an aesthetic role, they also affect the slimness of the figure, strengthening the spine, and the health of internal organs.

Vertical traction of the upper block, namely the head, is widely used not only among professional bodybuilders, but also among fitness amateurs, girls and guys.

Row for the head of the upper block

Row of the upper block behind the head is a basic strength exercise in the gym, which effectively works several groups of muscles and joints, mainly the back (to a lesser extent, the arms):

• the broadest (the so-called "wings");
• large round;
• trapezoidal (its lower part);
• shoulder;
• biceps;
• diamond-shaped;
• brachioradial;

The technique is performed only in the gym on a special simulator

The upper pulley pull is suitable for expanding the size of the torso due to the growth (hypertrophy) of the lats. Simulates standard pull-ups as it engages a large number of muscles. However, it has advantages over pull-ups.

On the simulator, you can adjust the weight and engage in a top-down pattern even for beginners, that is, gradually increase the load. This allows you to make a large range of motion and, accordingly, better work out the torso.

Benefits:

• Increased back width.
• V-shaped torso and slim waist.
• Straight posture.
• Muscular and sculpted torso.
• Availability and ease of implementation.
• Suitable for those who cannot pull up.
• Suitable for beginners.
• Suitable for both men and women.

Unlike pulling in front of you, which acts on the rhomboid muscles and increases their thickness, pulling behind the head increases the muscles in width.

How to start classes correctly

It is recommended to do the exercises in the first part of the workout in the gym. To begin with, you need to choose the right weight (block weight) and the number of repetitions. For this, it is better for beginners to contact an instructor.

Weight is determined by the level of physical fitness and the goals of the bodybuilder (lose weight, build muscle, to "dry" the body). Beginners first need to work out the technique correctly, so it is better to start training with a minimum weight.

Start with 10 reps of 2 - 3 sets of 25 - 30 kg for men and 15 - 20 kg for women... It is desirable for athletes with little experience to do 12 times in 4 approaches, for athletes with experience - 15 times in 4 approaches.

The main thing when performing an exercise is to adhere to the quality of the exercises, and not their quantity. For "drying", gradually increase the weight of the weights or the number of repetitions.

Before each lesson, be sure to warm up (cardio stationary, squats, bends, dumbbell exercises) to warm up your muscles and prepare them for a safe and effective workout. At the end of the session, you need to relax the working muscles with stretching.

Before training, it is recommended to drink a glass of water (green tea), during training, drink a little every 15-20 minutes. To gain muscle mass, you need to eat protein (protein drinks from powder, lean poultry or fish meat, egg whites) and carbohydrate foods (rice, oatmeal, wholemeal bread, freshly squeezed fruit juices diluted with water) in the first 20 minutes after training.

Fat is practically eliminated from the diet. Eating is not recommended 1-2 hours before exercise.

Classic execution of the upper block thrust

The main stages of correct execution:

1. Correct placement in the simulator... First, adjust the leg (knee) fixing roller so that the weight does not pull the body up. Place your thighs tightly under the bolsters, and press your feet to the floor at knee level. Place the pelvis on the seat so that the upper block with the bar is over your head.
2. Grab the bar handle with your hands. Having taken the correct position on the simulator, as you exhale, pull the bar down, taking it behind your head. The narrower the grip, the more the biceps are worked out (which in this case is not desirable), and the range of motion increases. Conversely, with an increase in grip, the load on the back increases and the amplitude decreases. It is optimal to choose a medium grip. There are scars on the handle on the right and left, you need to grip so that the little finger is at the beginning of the scar - this is approximately the middle grip. When bending the elbows at the lowest point at an angle of 90 °, the forearms should be perpendicular to the floor and parallel to each other. The exercise cable is placed in an upright position.
3. Performing the exercise, fix the body exactly in an upright position and do not slouch, tilt your head slightly forward, but look straight. In this case, the forearms move along the body, the shoulder blades are brought together. Pull the bar only by using your back muscles, not your arms! If during the movement the shoulders and forearms are strained, and not the back (the broadest, rhomboid and lower part of the trapezius muscle), then the performance is incorrect. If, despite correct technique, the back is not worked out, it is necessary to reduce the weight.
4. You need to pull the bar until you lightly touch the back of the head. Then pause at the bottom point for a few seconds and straighten your elbows at the top point and inhale, but not completely relax the shoulder girdle. Do not stretch your back and shoulders too much, this can lead to sprains and injury. At the end of the workout, when the elbows are extended at the top point, take a series of inhalation and exhalation.

It is recommended to systematically perform the pull of the upper block behind the head for a harmonious physique and an athletic torso 2-3 times a week.

Features of the technique:

1. If, with poor mobility of the shoulder joints, it is impossible to perform this exercise without stooping, it is better to refuse it.
2. When moving your arms down, you need to lean forward slightly, and bring the shoulder blades together.
3. You need to pull the bar to the middle of the back of the head. To reduce unnecessary stress on the forearms, you can fasten the hands to the bar with straps.
4. Keep your head straight and look forward. The back is straight.

Complicated options and trajectories

The difference in grip distributes the load to the different muscles.

There are three options for grabbing the bar:

• straight (brushes turned away from you)
• reverse (brushes are turned towards you)
• parallel (the forearms are parallel and the hands are turned towards each other).

A straight and wide grip deadlift works out the lats, large circular muscles, while simultaneously stretching the ligaments and connective tissues. With a narrower grip, the load falls on the trapezius, on the biceps, the lower part of the latissimus and the posterior bundles of the deltoid muscle. Narrow grip pulls can be performed in reverse or straight.

When pulling the block with a reverse grip, the biceps are worked out more. The parallel grip is a simplified version of the deadlift on the upper block and is best suited for beginners.If you have mastered and easily performed all the options for exercises with the upper block, then you can go on to pull-ups on the crossbar.

Complex muscle strengthening program

For effective and high-quality working out of all three groups of dorsal muscles, traction of the upper block behind the head is combined in combination with other basic strength exercises:

• longitudinal press;
• T-bar thrust in the slope;
• lifting weights in a bent position with pauses;
• dumbbell traction to the belt;
• pullovers;
• vertical lifting of gravity with one hand;
• pulling up on the bar.

It is not necessary to do all the exercises at once, it is enough to alternate several of them 2-3 times a week.

Female representatives, depending on the goals set, can work both on strength indicators for the relief of the body, and on “drying” the upper back and shoulder girdle. Since girls find it difficult to do classic pull-ups on the bar, this exercise will help to achieve a beautiful back relief.

Basic rules for completing a workout

To prevent soreness caused by the accumulation of lactic acid in the muscles after exercise, you must adhere to the following recommendations:

1. Every time, before training, do a warm-up, and then stretch: standing straight, bend your chest forward, take your pelvis back. Bend your back in the thoracic region, then bend back as far as possible. Bring your shoulders forward, stretch your arms forward and down. Move the chin after the hands. Stretch your arms as far as possible and return to the starting position. The tension should be felt in the area of ​​the shoulder blades.
2. Finish each workout with aerobic activity (10 minutes on a stationary bike or treadmill).
3. After each approach, take a break for 30 seconds.

Contraindications and restrictions for training

There are practically no contraindications for traction of the upper block, with the exception of:

1. Hernia of the spine in the thoracic region.
2. Injuries (sprains, dislocations, fractures) of the shoulder girdle, hands, elbows, back.

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Major Runtime Errors

Frequently making mistakes:

• Slouching (curvature of the spine).
• Separation of the buttocks from the seat.
• Full extension of the forearms at the top point.
• Redistribution of the load to the biceps of the arms, and not the body.
• Too much weight or a large number of approaches that will make it difficult to perform the exercise correctly.

  

Consequences of incorrect execution:

1. trauma;
2. body pain due to the accumulation of lactic acid;
3. ineffectiveness in working out the back muscles and hypertrophy of the arms, not the back.

To speed up the elimination of lactic acid after exercise, you can make a relaxing massage, take a warm bath.

The pull of the upper block for the head is included in the basic set of training for almost all bodybuilders. In addition, this simple strength exercise is widely used by beginners. The main thing in the formation of a beautiful figure is to adhere to the systematic and correct execution technique.

Video: thrust of the upper block for the head

Correct execution of the upper pulley behind the head:

Pull of the upper block for the head for girls: