- Execution technique
- Execution Options
- Parsing exercise
- Program Inclusion
- How to replace the exercise
Reverse-grip rod pull is a basic strength exercise in which the shoulder and elbow joints are involved. Most of the load falls on the lower latissimus muscles, i.e. back muscles. If you compare the draft in the slope with the classic, that is, straight, biceps is involved much more actively.
- 1 Technique
- 2 General recommendations
- 3 Options
- 3.1 Reverse narrow grip rod
- 4 Analysis of exercises
- 4.1 What muscles work
- 4.2 Advantages and disadvantages
- 4.3 Preparation for implementation
- 4.4 Correct execution
- 4.5 Errors
- 4.6 Performance Tips
- 5 Inclusion in the program
- 6 Contraindications
- 7 How to replace the exercise
In order to get the maximum benefit from the rod traction in the slope with a reverse grip, it is necessary to adhere to the correct sequence during each action.
Taking the right position involves the following steps:
- the bar is removed from the racks or a shell is lifted from the floor surface using the deadlift technique;
- reverse grip suggests that the palms should be pointing upwards, and the location of the shoulder girdle should be wider than their location;
- they lower their hands down, fully extending the elbow joints, tilt the body slightly forward, and keep the back straight, while the knees are bent.
This position must be occupied every time when the projectile is thrust in a slope with a reverse grip.
When the correct position is adopted, proceed to the exercise itself:
- Without any sharp jerks, as well as rocking the body, as you exhale, sports equipment is pulled along the hips to the waist. They concentrate as much as possible on the contraction of the broadest spinal muscles and bring the scapula together.
- At the time of the peak contraction, which falls at the highest point, they are delayed for a couple of seconds.
- Take a breath and gently lower the bar to the lower position. Muscle stabilizers, that is, flexors of the shoulder joint, are connected to the work.
Without rest, they immediately proceed to the next approach, that is, no rest.
Number of repetitions
The specific number depends on the level of training:
- a beginner should do 3 sets of 8 times;
- amateur with experience - 4 sets of 10 times;
- athlete — 4 sets of 12 times.
You can’t immediately chase the maximum. Increase the load should be gradual.
- You must not allow cheating, as well as raise a sports equipment jerk. Otherwise, the target muscles will not be fully developed.
- Do not straighten the housing at its highest point. Why "> General recommendations
- The position of the body must be fixed at the very beginning of the exercise and not changed until the end of the whole approach. This allows you to avoid overloading the lower back and direct the entire load to the latissimus dorsi.
- Try to keep the spine in a neutral position. In order not to lose control of posture, you can not lower your head down.
- You must strive to take your elbows back as far as possible and touch the bar neck with the body. This allows you to contract muscles as much as possible.
Reverse narrow grip rod
Performing this exercise option allows you to increase the load on the rhomboid minor and major muscles. Wide grip, on the contrary, is aimed at activating the rear deltas. Reverse narrow grip rod pull is anatomically more comfortable for many athletes. The narrower the distance between the palms, the greater the amplitude of the movement of the sports apparatus.
What muscles work
Reverse grip rod pull affects:
- The main muscles involved are the broadest backs in the lower region, the biceps brachial, trapezius middle, posterior deltoid bundles, and the infraspinatus.
- The auxiliary muscles are the muscles of the forearms, round large and small, diamond-shaped, pectoralis major muscles.
Advantages and disadvantages
The main advantages of rod traction in a tilt with a reverse grip:
- wider range of traction in comparison with the classical version;
- grip strength development;
- similarly to other variants of horizontal traction, this exercise helps to increase the volume of the thickness of the muscles of the back;
- posture is getting better, so this basic strength exercise is included in the training program for those suffering from chest kyphosis;
- the execution of rod traction in a slope with a reverse wide grip makes it possible to work with large weights, in contrast to the classical version.
Exercise is not without minuses. The main thing is that the suppressed traction has a rather difficult technique for beginners to master, so it’s best to work out the technique first with dumbbells.
Preparation for execution
To make the rod pull in a slope with a reverse coverage, first do a warm-up complex, supplemented by a five-minute aerobic load. The tilt depth is achieved by pre-stretching the ankle and hip biceps.
Attention! It is not recommended to overload the direct spinal muscles, since most of the load during the exercise falls on them.
To get the maximum benefit from the exercise, several important nuances should be taken into account:
- It is necessary to make the rod pull to the belt with supinated grip exclusively due to the effort of the latissimus muscles, when biceps, deltas and trapezius are involved to a minimum. Rocking the body and jerking while lifting the bar should be avoided.
- The projectile is raised either as with a classic deadlift, or from the racks of the power frame. The second option saves energy, which allows one additional approach.
- The return of the projectile to the lower point is controlled by activating the flexors.
- Tilting the case down strongly is not required. The angle of the housing relative to the vertical position is from 40 to 45 degrees.
- Slightly bent knees allow you to achieve stability in the position of the body and reduce the likelihood of injury to the lumbar.
- Selecting working weights should be based on the technique and training of the athlete. If they are excessively large, the exercise will not bring the desired effect.
- A sports apparatus is lifted with a fully extended arm to the upper end point, which is located approximately in the center of the abdomen.
- The forearms move strictly along the body. The elbows when moving should be directed vertically upwards.
If you follow these recommendations, the probability of injury is eliminated, the effectiveness of the exercise itself increases.
Performing rod traction in a slope with a reverse grip, you can not:
- change the position of the body and strongly tilt the upper body when moving;
- "Pull" the bar from the extreme low point;
- uncontrollably reset the bar to its original position;
- round the back;
- maximize biceps;
- wring brushes.
Particular attention should always be paid to weight selection.
- The main active muscles during rod traction are the widest. Changing the grip width allows you to control the load on the auxiliary muscles. The load on the extensors of the shoulder increases in proportion to the decrease in the width of the grip. The wider it is, the higher the load on the muscles responsible for the horizontal abduction of the shoulders and bringing the scapulae to the spine, that is, the scapular, trapezium, small and large round, rhomboid.
- At the lower point, the elbow joints are straightened. This allows you to minimize the load on the biceps. Biceps that are “connected” in the prelaunch position are already difficult to relax with traction.
- Flexion of the knee joints during traction allows you to achieve the most deep tilt without excessive tension of the lower back.
- The straps allow you to strengthen the grip, but beginners are not recommended to use them. Grip strength should increase naturally with increased working weight.
Exercise is a difficult basic one, therefore it must be included in the training program for the development of back muscles. The working weight should be selected so that it is possible to perform at least 10-12 repetitions in 3-4 approaches. Work in power mode should take place at a low repetition range, that is, from 3 to 5 times per approach.
Exercise is perfect for inclusion in a split program, which provides for joint training with both the biceps and the back of the muscles. The combination of supinated and classical traction allows you to make training more diverse and use all the muscles of the back. With a direct grip, the upper ones are involved, and with the opposite - the lower latitudinal ones.
Reverse grip rods are dangerous for people who have suffered a shoulder joint injury. This also applies to degenerative changes. If there are recent lower back injuries, serious problems with posture, as well as protrusion or hernia, the exercise should be performed from a support. It will provide reliable and good support for the spine and body.
How to replace the exercise
If you cannot perform this power basic exercise for any reason, it can be replaced by horizontal traction from a sitting position in a block or rowing machine, since the loaded muscle groups remain the same. Free weights give a greater effect for building good muscle mass. “Block” traction is more suitable as a final refinement of the muscular relief.
Another alternative is to use dumbbells, which replace the barbell, or T-bar thrust. The biomechanics of these exercises will be slightly different. Traction can be done in the Smith simulator, but technically it is not very convenient, since the trajectory of the neck is stationary, and the implementation is technically complicated.