Traction of dumbbells to the waist in the slope: with one and two hands
If you decide to pump your back muscles, using dumbbells as a weight, this article is for you. Thrust dumbbells with one hand in the slope and the pull of both dumbbells to the waist are two classic exercises that will help you develop the muscles, make the back strong and relief.
Types of traction and working muscles
As you already knew, you can work your back using one dumbbell or two. In this case, the housing can be in a different position. You can stand on the floor, lean one knee on a bench or even lie on an incline bench with your stomach. Hence the variety of exercise options.
All these exercises are aimed at developing the widest back muscles. It is they who receive the greatest load when properly executed. In addition, trapezoidal muscles, large round, rhomboid and back extensors are used (they fix the body in the desired position). In addition to the back, some work is done by the rear deltas, biceps and forearms.
We will consider the following variations of exercises:
- Thrust dumbbells with one hand in the slope or pull dumbbell to the belt. This exercise is performed on a horizontal or inclined bench, and requires a good stretch.
- The pull of two dumbbells lying on an incline bench (analogue of the exercise “T-rod pull”) from different angles.
- Dumbbell Rows. This, in fact, is an analog of rod pull to the waist in the slope.
With these three exercises, you can effectively pump the entire back.
Such traction can be done on a horizontal (more complicated) or on an inclined (simpler) bench. On a horizontal bench For this exercise, you will need a bench
The starting position will be this: the right knee will stand on the bench, we lean our right hand on the same bench. The angle in the hip joint is approximately 90 degrees. The back is flat, in the lower back there is a natural deflection. This is a very important deflection, remember. It allows you to fix the spine in the correct position. The left leg is slightly retracted and remains on the floor, helping you to maintain balance. The head is raised so that the gaze is parallel to the floor. We do not turn our necks. Dumbbell is better to put on the bench in advance (from there you will be convenient to take it) or ask your partner to give it to you.
- So, we stand in the right position, take the dumbbell so that the neck is parallel to your body.
- With power of the wide back muscle we pull the dumbbell to the waist. Elbow try to drive up.
- At the top point, some trainers are recommended to turn around in addition to raise the working elbow even higher. Others say that this is unnecessary. We recommend that you do not make such twists, as this can lead to injury. The spine remains in the forward position.
- Hold the upper point for 1 second, lower the dumbbell down.
- It is desirable that you take the dumbbell slightly back, and not let it hang freely perpendicular to the floor. In the latter case, you will involuntarily pull it to the chest. It is necessary to withdraw the hand to the position from which you will pull the dumbbell to the waist.
Do 10 repetitions in 3-4 set on each side.
A feature of this exercise is the need to fix the body, so that there is no rotation relative to the axis of the spine. Therefore, it is not recommended to raise the elbow high, which inevitably leads to twisting.
Incline bench dumbbell rows
On an incline bench Some people find it hard to keep a low back bend and a straight back while pulling with one hand in the technique described above. In this case, the second option: do an exercise on an incline bench.
- Set the angle for the back 30 degrees.
- The seat is slightly raised. We kneel on it if we pull one dumbbell or lies down on the bench if the pull is carried out by two dumbbell.
- The arm bent at the elbow is supported by the upper edge of the back. Thus, your back will buckle thanks to the bend of the bench. The load from the waist and hands is then removed.
See one of the options in the video above
As you understand, these exercises are not for the big weights. If you take a lot of weight while doing the exercise doing, you risk damaging your back. Yes, and pull will have jerks, which is not good.