Exercise machine vertical pull. Technique for sitting, on the back, behind the head, with a narrow grip for women

The vertical row, performed using a simulator in a specially equipped gym, is one of the most effective exercises aimed at working out the upper body.

What is a block trainer?

The vertical thrust in the simulator involves the use of a block structure. It is a metal base with stretched cables. Weighting agents (blocks) are attached to the ends of the cables in the amount required by a specific person.

The main advantage of block trainers is the maximum safety for the spine and joints of the athlete, in contrast to similarly directed loads with free weights.

Practicing exercises in which blocks are used as weighting agents, a person will be able to feel the muscle group being worked out as much as possible, and then correctly distribute the load in a specific area of ​​the body.

When making a choice in favor of block structures, it is important to keep in mind that it will take much more time to achieve a visible result with their help than when working with free weights.

Hammer Rows

The Hammer row is recommended for people who are just starting to practice strength training. To minimize the risk of injury to the athlete, it is necessary to strictly follow the generally accepted algorithm for performing the exercise.

He is such a:

• Set the working weight in the block compartment of the exercise machine. Adjust the seat and handlebars to your height. Sit on a bench that is part of the structure. Place your hands on the handrails. Tighten the abdominal and back muscles as much as possible.
• As you exhale, bend your arms and pull the handles towards you. The elbows at this moment should "look" back. The position of the body remains unchanged.
• Fix the position for 3 seconds.
• Simultaneously with inhalation, straighten your arms.

Benefits

Vertical thrust in the simulator is included by fitness trainers in the vast majority of training programs they compose because of a number of advantages of this type of load over their counterparts.

They are:

• the ability to make the back wider, visually giving the human figure a greater harmony;
• improved posture;
  
• the ability to rapidly increase the load without harming the athlete's health;
• strengthening the muscles of the arms, which further accelerates the acquisition of the skill of performing other exercises, for example, pull-ups or push-ups;
• the ability to change the focus on the area being worked out by introducing a number of thrust variations in a block structure into the training scheme;
• simplicity of the generally accepted algorithm for performing the exercise.

What muscles work on the vertical block?

When done correctly using the vertical block, you can increase endurance and make your back and chest muscles more prominent.

Namely:

• broadest muscle (or, as it is also called, "wings". Located in the upper back, lateral and in the lower half);
• large round muscle (localized under the armpits, on the lateral surface of the body);
• trapezius muscle (the upper and middle parts of the back, located near the thoracic spine.);
• rhomboid muscle (localized in the middle of the back surface of the body);
• pectoralis major muscle (located on top of the chest);
  
• pectoralis minor (located in the upper part of the chest under the pectoralis major muscle).

What is so special about vertical pulling for women?

The block simulator is suitable for both men and women.

For girls, regular vertical deadlift helps:

• gaining sufficient strength to perform more complex exercises (for example, pull-ups or push-ups);
• achieving the set result in the shortest possible time, regardless of the specifics of the goal itself (vertical traction is effective both in increasing the relief of the body, and in improving strength indicators, as well as the endurance of the muscles of the shoulder girdle);
• visual transformation of the décolleté area (due to the strengthening of the pectoral muscles when performing exercises in a block structure, there is a tightening and a slight change in the shape of the chest for the better).

Don't miss the most popular column article: Body drying for girls. Training program, detailed nutritional menu for a month by day.

Contraindications and restrictions for training

Vertical traction in the simulator, like other types of physical activity, has a number of contraindications for implementation.

Such a load is not recommended for people who have:

• injuries to the shoulder girdle, hands or elbows;
• hernia or protrusion in the thoracic spine;
• diseases, the consequence of which is the inability to perform the exercise with the amplitude of movement of the upper limbs;
• pathology (including inflammation) in the joints and bones.

Vertical traction is considered one of the safest types of exercises and is practiced even in rehabilitation centers to recover people after injuries and complex operations, the consequences of which do not allow a person to be fully mobile.

How to start classes correctly?

Preparing for the exercises involves observing the main steps:

1. Determine the "working weight" - the number of blocks used during the lesson. A qualified fitness trainer who has an understanding of the health status and physiological characteristics of a particular athlete should establish the initial burden, as well as determine the pace of increasing physical activity.
2. Perform a set of basic body warm-up exercises designed to prepare the joints and cardiovascular system of a person. The duration of the warm-up should be at least 7 minutes.

Technique for performing exercises on the vertical trainer

Strict adherence to the technique of performing exercises in the vertical trainer will help to minimize the likelihood of injury to an athlete.

The generally accepted algorithm consists of sequential stages:

1. Set the required number of blocks that you plan to use during the exercise. Take the starting position, sitting on the supporting part of the structure and clasping the handrails of the simulator. The legs must be fixed in special rollers.
2. As you exhale, pull the handle down until it is level with the area slightly below the back of the head. The elbows move in a perpendicular plane during exercise. The back remains invariably straight.
3. Fix the position for 5 seconds.
4. Relax the muscles slowly and return to the original position.

The direction of muscle development depends on the grip at the time of the vertical pull.

Grip width

The most common use of this exercise is:

The difference between traction and pull-ups

The main difference between pull-ups and pull-ups is the exercise technique. If in the first case the athlete is required to pull the handrail of the block structure down (the working weight is determined by the fitness instructor), then during pull-ups the person works with his own weight.

The vertical row is included in the training program if the athlete has contraindications for pull-ups or does not have sufficient strength.

How many reps should women do?

In order to avoid injury during the vertical deadlift, athletes must strictly follow the recommendations of the fitness trainer related to the number of approaches and repetitions. For women who are just starting to practice strength training, 3 sets of 10 repetitions will be optimal. In this case, the "working weight" should not exceed 15 kg.

As the muscle corset adapts to a given level of load, the number of approaches can be increased to 4, and reps - to 12. If a girl has previously played sports and is now recovering after a long break, the initial load for her will be 4 sets of 15 repetitions.

Weight for women when pulling the block

The initial working weight for women when doing exercises in the block trainer should not exceed 15 kg. After 3-4 weeks of active sports, it is recommended to increase the total weight of the blocks used to 20.

Further weight gain should occur as the muscle corset adapts to a given level of load (but not more than 5 kg in 2-3 weeks).

Technical errors

The most common mistakes that prevent you from achieving maximum results from regular vertical deadlifts are.

Scroll:

• stooped shoulder position during exercise;
• curved spine due to incorrect position;
• lifting the buttocks from the support surface while relaxing the muscles;
• load shift (from the back to the arms, in particular, the biceps);
• incorrect selection of "working weight", which prevents the observance of the technique of performing exercises.

The above mistakes are made not only by beginners who have not previously dealt with power loads, but also by experienced athletes who do not pay due attention to the technique of performing the exercise in question.

A set of exercises for training in the gym

The vertical axis row in the block trainer can be performed in several ways. Depending on the zone that needs more careful study, the athlete needs to take a specific starting position, as well as place his arms in accordance with the required grip.

Seated deadlift

To achieve maximum results, the pull of the vertical block from a sitting position must be performed in strict accordance with the algorithm below.

Technics:

1. Select the "working weight" by setting the limiter over the required number of blocks. Sit facing the movable handle. Straighten your back, pull your stomach in, place your hands on the handrail.
2. On exhalation, pull the rope down until it reaches the required position (the end point depends on which zone a particular exercise is aimed at working out).
3. Fix the position for 3 seconds.
   
4. Smoothly return the limbs to their original position.

Bent over row

This version of the vertical traction is aimed at strengthening the muscular corset of the back and arms (biceps):

1. Sit on the support part of the block structure facing the cable. Place the brushes on the fixed bar with an upper grip (arms slightly shoulder-width apart). The back is straight.
2. Tilt the body back slightly, and, on the contrary, move the shoulders forward.
3. As you exhale, pull the cable to the chest, connecting the shoulder blades.
4. Fix the position for 3 seconds.
5. On inhalation, return your arms to their original position.

Back pull

To work out the back muscle corset using vertical traction, you must:

1. Having previously established the "working weight", sit in the simulator. Place your hands at a distance slightly larger than the space between the shoulders. Straighten your back, rest your feet on the floor.
2. As you exhale, pull the handle down and lower it to chest level.
3. Fix the position for at least 5 seconds.
4. As slowly as possible, inhaling air through the nose, return the upper limbs to their original position.

Traction for the head and chest

Depending on which zone needs to be worked out more, the muscles of the back or arms, fitness trainers include vertical pulls for the head or chest in their training programs. By bringing the movable handle closer to the chest, the athlete uses the muscles of the front surface of the body and arms to the maximum, while, by winding the cable behind the head, trains the spinal muscles.

Despite the similarity of the technique of performing the loads under consideration, studies show that the classical orientation of the exercise ("in front of oneself") injures the shoulder joints of a person in half.

Reverse Grip Row

Reverse grip pulling to the maximum will allow you to work your back muscles, avoiding stress on the chest or muscles of the upper limbs:

1. Sit in the block structure, facing the cable. Straighten your back, place your hands on the handle of the simulator, turning your hands with the back of your palms towards you.
2. Simultaneously with the exhalation, bend your arms and pull the bar towards you.
3. Touch the movable handle to the chin. Fix the position for 5 seconds. The body must remain static while changing the position of the body.
4. Inhaling slowly, straighten your arms.

Rows with grips of different widths

Grips of different widths are used to target muscles from different angles, focusing on a specific area.

In terms of their width, grips are:

• broad (hands are wider than shoulders);
• average (brushes are placed on the handrail opposite the shoulders);
• narrow (hands are fixed between the shoulders).

The technique of performing the exercise does not change depending on the selected type of grip. Vertical traction with a narrow grip in a block trainer is used when it is necessary to work out the muscles of the arms, with a medium one - to provide a complex load, and a wide one - for a targeted effect on the chest and back (provided the correct amplitude).

One-handed pull

When performing vertical pull with one hand, you should adhere to the recommended algorithm of actions:

1. Sit in the simulator, facing the movable handle. Straighten your back, rest your feet on the floor. Put one hand on the movable platform, turning the back of the hand away from you. Place the other hand on the knee of the leg of the corresponding side of the body.
2. On exhalation, pull the cable down without changing the position of the body.
3. Bringing the handle to chest level, fix the position for 7 seconds.
   
4. Extend your arm slowly.

Pull in front of you

The vertical pull in front of you is the classic version of this load. Compliance with the technique of performing the exercise ensures a thorough study of the required muscle group (the direction of the exercise is determined by the selected grip).

Technics:

1. Sit on the support bench of the simulator, having previously established the "working weight". Place your hands in the selected grip on the movable handle. Rest your feet on the floor, straighten your back.
2. Pull the rope towards you, accompanying this action with an exhalation.
3. Having reached the chest area, fix the position for 7 seconds.
4. Slowly return to starting position.

Don't miss the most popular column article: Glutamic acid - what it is, why and how it is used in sports, bodybuilding.

How can you increase the quality of muscle contractions?

To increase the quality of muscle contractions when performing vertical deadlifts, experienced fitness trainers recommend neutralizing the "intermediate" chain that takes up part of the load. It consists of the biceps, the muscles of the shoulder girdle and the hands. The “leak” can be eliminated by using the wrist straps during the exercise.

Correct positioning of the sports device will eliminate the additional stress, making the work of the muscle corset longer and more focused.

Basic rules for completing a workout

Any workout, regardless of whether it includes vertical pull, must be completed with a hitch. The final set of exercises should include stretching, as well as breathing exercises aimed at normalizing the athlete's heart rate after strength training.

The vertical row, which involves using a block machine, is the easiest and most effective way to work your back, chest, shoulder and arm muscles.

Despite this, it is recommended to include the exercise in the complex only if the athlete has no contraindications. Physical activity should be supervised by a qualified fitness trainer who is able not only to follow the technique, but also to correctly select the "working weight".

Article design:Ilchenko Oksana

Machine Vertical Row Video

Back exercises. Top pulldown for women: