Narrow Grip Upper Link

The exercise is intended for the development of back muscles lying closer to its central part, and weakly affects the outside of the latissimus dorsi. In addition, with this form of execution, biceps are also connected, and it is much stronger than with a standard grip, which also needs to be taken into account. Exercise will not give special muscle mass, and is not intended for beginners, for whom there is no particular need to separate and give relief to the muscles.


  • 1 working muscles
  • 2 Equipment
  • 3 Technique
  • 4 Major mistakes
  • 5 Priority

Working muscles

The widest backs, more precisely, their internal sections, large and small rhomboid muscles.
Auxiliary : shoulder biceps.


Block simulator with the ability to perform top traction.

Execution technique

  • Grasp the handle of the simulator cable with the grip of the brushes from below, while the palms are looking at you, the rear of the brush is turned in the opposite direction. The distance between the hands is approximately equal to the length of your forearm from the wrist to the elbow, no more.
  • Sit on the seat, put your legs under the knee rest, fix them there, put your feet on the floor. Starting position - sitting, arms extended upward, straightened at the elbows, the weight of the simulator is raised.
  • Without bending back in the lower back, while inhaling, pull the handle of the cable toward you, watching for the correct amplitude of hand movement. The elbows must move strictly in the plane of the simulator cable, not deviating in any direction. Pulling the handle to the top of the chest, try to touch it with your chest, feeling at this time a strong contraction of the trained muscles. Holding up to a few seconds, release the handle upward, slower than pulling it.
  • As you move your arms up, exhale. Keep your back muscles under tension, do not let the cable pull your arms behind you. At the upper point, fully extend your elbows, try to feel how the load stretches the muscles. Then, repeat the exercise with the same technique again.

Major mistakes

Work with the lower back, which connects at least three non-target muscles to the exercise, leads the elbows to the sides, which greatly changes the biomechanics of the entire exercise. Flexion and extension of the hands, which leads to an excessive load on weak wrist joints, and rounding of the back forward, which also adversely affects the technique.


when training back muscles, it is better to put the work on the block at the very end of classes, after exercises with a barbell, and if you have planned other options for block traction, then after all of them.