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Content
- 1 Anatomical features
- 2 Pullup Features
- 3 pull on block down
- 4 Conclusion
- 5 Outcome
Anatomical features
The essence of both exercises in bringing the raised elbows to the body. During this process, the blades rotate and come together. When the elbows are brought to the torso, there is a load on the latissimus muscles, the lower pectoral muscles and the large round muscles of the back. The rotation of the shoulder blades is responsible for the rhomboid and pectoralis minor muscles. The scapulae are pulled out by the middle trapezium and rhomboid muscles.
There are no fundamental differences between these exercises
The difference between the two exercises is negligible. It consists in the position of the body relative to the grip with the hands of the crossbar or the handle of the simulator. But it is precisely this fact that determines the load on the small muscles.
Pull Up Features
In the initial position, the body is located under the crossbar, hands in an upright position. The main load goes to the top of the broadest and largest round muscles. Hands, deltas and chest are slightly involved.
Pros exercises
- Strong emphasis on back muscles.
- Weak amplitude.
- Development of coordination (work with your weight).
- The load was removed from the spine.
- Availability (you only need a horizontal bar).
Pull on block down
Initial position: the handle is located in front of the body, the hands are at an angle to the body. During the exercise, the elbows are slightly pulled back, which gives an additional load on the back of the deltas. The middle part of the trapezoid and the rhomboid muscles are also included. Of course, when the assistant muscles take part of the load, the emphasis on the widest is reduced.
Output
This exercise is more effective for the overall study of the body, the latissimus muscles are less involved.
The overall result
The above exercises do not replace, but complement one another. It is advisable that both of them be in the arsenal of a bodybuilder. It is recommended to alternate them (for example, one month, then another) so that the muscles "do not get used to".
