Exercise pullover for the back. Technique in a crossover, a block with dumbbells, a barbell standing, lying

For strengthening back muscles most often, fitness trainers recommend strength training with sports equipment. The most effective of these is the pullover. His technique involves the use of dumbbells or a curved barbell with the required number of metal plates on it.

With the correct execution of the exercise, as well as the correct determination of the working weight of the weighting agent, a visible result in strengthening the dorsal muscles will be noticeable after 4-6 weeks of regular training.

What does the term Pullover mean?

Exercise "Pullover" for the back gets its name from the English phrase "pull over", translated as "pull over". This is a classic example of Anglicism, which passed into the Russian language with almost complete preservation of its form.

The only thing that was changed when writing was the number of consonants "l" (in Russian, the correct setting is one letter "l", in English they are written 2).

The technique of making a pullover is due to its translation from a foreign language. An athlete, during the classical performance of the load, needs to move the sports equipment from behind the head in the direction of the lower extremities, overcoming muscle resistance.

The exercise is considered a one-of-a-kind exercise designed to work out 2 large muscle groups in parallel. - thoracic and dorsal (lats).

Pullover types

Depending on the main goal of the athlete's training, the fitness trainer selects a specific type of pullover for its inclusion in the training program of his ward.

Muscles worked in the back exercise

Exercise "Pullover" for the back is designed to work out the main muscle groups:

• large pectorals (considered the target muscle group of the classic version of the exercise);
• the broadest muscles of the back (located in the lower back, the upper muscle bundles are located under the trapezius muscles);
• deltoid anterior muscles (triangular muscles located in the upper layer in the shoulder area, forming their external relief);
• triceps muscles of the shoulders (triceps are located on the back of the shoulders and are extensor muscles);
• biceps of the shoulders (the largest groups of muscles that stand out even under the skin in the upper arms).

The pullover is not able to simultaneously work out all 5 muscle groups in equal measure. Therefore, in order to create a narrowly directed load, it is recommended to periodically modify the exercise, without neglecting the basic rules of the technique of its implementation.

Benefits of exercise

The most significant benefits of the Pullover exercise include:

• developing the ability to perform shoulder movements, such as adduction, despite muscle resistance. With regular performance of loads of this type, it becomes easier for an athlete to pull up, do push-ups and perform elements of crossfit training, for example, "burpees";
• strengthening the expansion muscles of the shoulder muscles;
• increasing the flexibility and functional range of mobility of the shoulder joints;
• strengthening and creating relief of the pectoral muscles (the pullover allows you to work out even such muscle groups that are extremely difficult to use during other exercises on the chest and back, for example, the pectoralis minor muscle);
• improving posture (with regular performance of this exercise, the latissimus dorsi muscle becomes much stronger, which helps to straighten the spinal column, especially in the thoracic region);
• improvement of general physical development (increased endurance and strength helps to facilitate the performance of household duties).

disadvantages

Pullover, like other exercises designed to strengthen the muscles of the back, has a number of significant disadvantages. It is necessary to take them into account before including such a load in the training program, correlating the possible harm with the benefits of the exercise.

Disadvantages of Exercise:

• the difficulty of mastering the technique (the algorithm for performing the exercise has a large number of nuances, if not observed, the athlete can get serious injury, for example, fracture, dislocation, sprain);
• high injury risk (even with the observance of the exercise technique, the risk of getting stretched or ruptured is still great);
• a large amount of time required for the muscles to recover after the correct execution of the pullover (unlike a number of other power loads, for example, lunges or squats, the pullover more injures muscle fibers, not only stimulating muscle growth, but also creating the body's need for a longer rehabilitation period at the post-training stage).

Does exercise harm the shoulders

The pullover has a negative effect on the condition of the shoulders only if the technique for performing a particular exercise is not followed or in the case of incorrect selection of the working weight.

With an incorrectly organized training process, excessive pressure is exerted on the cartilaginous tissue localized around the shoulder joints, which violates its integrity.

To restore cartilage, even after a minor injury, it takes at least 5-7 months. rehabilitation, which includes not only lack of physical activity, but also drug treatment, as well as physiotherapy procedures.

To eliminate the likelihood of a negative impact of the pullover on the shoulders, fitness trainers recommend:

• do not neglect the warm-up and cool down, before and after the main part of the workout, respectively;
• increase the working weight gradually, starting from the minimum;
• control the movement of the upper limbs, making sure that at the time of the retraction of the sports equipment behind the head, the hands do not drop too low.

Who needs to make a pullover

The pullover is recommended to be included in the training program for people:

• just starting to work on their own figure in the gym (in the vast majority of cases, those who do not have good physical fitness, the chest merges with the body, which looks ugly on any person, regardless of gender);
• striving to give relief to the muscles of the back, chest and shoulders;
• who need posture correction (mild form of scoliosis);
• having osteochondrosis in any part of the spine (in order to avoid an exacerbation of the disease, it is necessary to strengthen the muscles that support the spinal column);
• with diagnosed protrusions and small hernias of the spine (in case of an existing disease, it is necessary to perform a pullover only under the supervision of an experienced fitness trainer who is able to control the observance of the technique and prevent the athlete from getting injured).

Features of performing a pullover standing and lying

Performing a pullover in a vertical or horizontal position requires the athlete to comply with the basic features of the technique.

Straight or bent arms

To determine which type of pullover is suitable for a particular person, it is necessary to build on the original goal of including this load in the training program.

Namely:

• exercise with bent arms is a power load that strengthens the muscles and multiplies its relief;
• exercise with straight arms is a load aimed at visual expansion of the chest.

Among the main features of the technique for performing a pullover lying down are called:

• stretching the muscles of the sternum to the limit, when the hands are in the lower position;
• lack of tension in the spine (if there is discomfort in the back, the legs should be placed on a horizontal bench);
• lying on a horizontal bench, it is necessary to press the lower back to the supporting surface as tightly as possible;
• the bend angle in the elbow joints must be at least 150 degrees.

When performing the exercise from an upright position, you should control that:

• the working weight was not maximum (otherwise, a thorough study of the muscle corset will not take place);
• the body when moving the upper limbs was in a fixed position;
• the bend angle at the elbows was medium.

Barbell

A pullover exercise for the back, involving the use of a barbell, must be performed 15 repetitions in 3 sets. Between sets, rest intervals should not exceed 30-40 seconds in duration.

Execution technique:

1. Lie on a horizontal bench, holding the bar in your hands with a straight grip, making sure that the distance between the hands does not exceed 25 cm. Press your back against the support, bend your legs, raise them off the floor, and rest your feet on the bench.
2. Stretch your arms so that the sports equipment they are holding is above the athlete's chin.
3. Following the semicircular trajectory of the barbell, begin to slowly bend your elbows, lowering the weight behind your head. Continue moving the bar until the maximum stretching of the chest and back muscles.
4. Fix the position for 3 seconds.
5. Avoiding jerks, return your arms to their original position without straightening them to the end.

With dumbbells

Pullover, the technique of which involves the use of a dumbbell, it is recommended to perform at least 20 repetitions in 2 sets. Rest pauses should be no longer than 30 seconds.

Execution technique:

1. With your back to the horizontal bench, squat down. Lean with your back on the supporting surface, placing the thoracic and cervical spine on it. Place your feet completely on the floor. Fix a dumbbell of working weight in your hands. Straighten the upper limbs by placing the weight over the chin. Exhale.
2. Slowly bending the upper limbs at the elbows, lower the sports equipment behind the head along a semicircular trajectory.When moving the weight down, take a deep breath. At the moment of maximum stretching of the muscles of the back and chest, stop moving the arms.
3. Fix the position for 3 seconds.
4. With a smooth movement, return your hands to their original position.

With rope

Pullover with rope is made from a vertical position. The recommended number of repetitions is 20-25 times; approaches - 3-4 pcs. between approaches, the body should be given time to recover, but not more than 20 seconds.

Execution technique:

1. Secure the short, curved bar to the end of the rope that is part of the machine. Install the required number of metal blocks that determine the operating weight. Pick up the bar. Move away from the metal structure to such a distance that for a stable position it was necessary to slightly move the body forward. Put your feet shoulder-width apart, slightly bent at the knees. Straighten your back.
2. With an exhalation, pull the rope down without bending your arms.
3. Bring the bar to the lowest point (touching the front of the thighs is allowed), after which slowly, preventing muscle resistance, return the limbs to their original position.

In the Pullover simulator

The pullover can also be performed in a simulator such as "Nautilus", designed just for this type of load... This type of exercise helps to increase the relief of muscle mass. When working in the simulator, the harmful load on the shoulder and elbow joints, spine and abs is minimized. The exercise should be performed 20-25 times in 3 sets.

Execution technique:

1. Sit on a horizontal part of a metal structure with your back to the back cushion. Press your back firmly against the support. Place your forearms on special pillows, placing your palms on a movable handle. Rest your feet on the floor.
2. With an exhalation, start slowly moving the handle down.
3. Lowering the movable platform below chest level, fix the position for 2-3 seconds.
4. Inhaling deeply, return your arms to their original position.

In a block crossover

Performing a pullover in a crossover simulator consisting of 2 movable blocks is the easiest exercise optionsuitable even for novice athletes. The recommended number of repetitions is 18-20 times; approaches - 3 pcs.

Execution technique:

1. Adjust the athlete's working weight and distance to the metal structure. Attach the movable handle to the upper block. Stand under the bar. Place both hands on the handle with a straight grip, while bending your arms at the elbows. Straighten your back.
2. Bringing the lats to maximum tension, move the movable handle down. Do not bend your arms and back.
3. Fix the position for 3 seconds.
4. Slowly return the upper limbs to their original position.

Common mistakes

To maximize the efficiency of the running pullover, the most common mistakes should be avoided:

• start to train muscles without preliminary warming up;
• use maximum working weights from the very first workouts;
• reduce the amplitude and change the trajectory of the arms holding the weight;
• perform the exercise at the beginning of the complex;
• ignore the generally accepted technique of performing the exercise;
• move your hands with a weighting agent in jerks or sudden movements;
• ignore the frequency of breathing (on effort - exhale; on relaxation - inhale).

Exercises to strengthen back muscles are essential for people of all ages, regardless of their health condition.

Exercise, such as a pullover, improves posture, minimizes the risk of developing back diseases, maintains the normal rate of metabolic processes and increases the overall endurance of the body.

To avoid the negative impact of power loads on the spine and joints, they must be performed after warm-up.

Video on the topic: the technique of performing the exercise "pullover"

Technique for performing the "pullover" exercise for the back: