Pull rod with a T-neck

Use this exercise for maximum muscles of the back, as it, together with the usual thrust rod in the slope, provides the widest maximum growth of muscles and increase their size and thickness for a very short period of time.

The main working muscles

Wide back, large and small rhomboids, trapezius.

Technique

1. To perform the exercise required sports equipment – a bench with a slope up.
2. Lie on a bench with the chest and press your feet into the floor or special, designed for this stand.
3. Grasp the neck of the T-rod (or the handles) neutral grip (palms are placed on the fretboard as close as possible facing each other). In the initial position of the arm must be completely straightened, and the weight is concentrated at the bottom of each hand.
4. Breathe, stop breathing and gradually pull the bar to your chest. The elbows have to move strictly parallel to each other (up and back).
5. Try to keep lifting the elbows are above the level of the back.
6. At the peak of exercise, it is necessary as much as possible to strain the muscles of the back. Exhale and slowly lower the barbell.

Tips

1. It is not necessary to lift the torso, lifting it off the bench when you perform the thrust. All movement should occur only at the elbow and shoulder joint. The remaining part of your body should remain fixed (chest tightly against the back of the bench, and feet to a special stand or the floor).
2. Pull the barbell should be using the muscles of the shoulders and back, no need to involve the biceps.
3. Cargo try to raise as high as possible. How much you move your shoulder blades together, depends on the force of contractions of the widest, medium-sized and rhomboid muscles.
4. With each repetition, returning to the starting position, check that the hands were straight, and the weight never touched the stops. When you begin craving T-rods with bent elbows, you involuntarily shift most of the load on the biceps.
5. To achieve the greatest contraction of the muscles of the back, you need to pause for about 2-4 seconds during peak muscle tension.
6. If the simulator has a double arm, the better to fulfill the craving of the T-rods, holding them by the upper grip (palms face down on the bench). In this position, the elbows diverge in both directions, and the load is redistributed to the upper and middle back muscles (i.e. the back part of the Delta, middle and diamond trapezoid, the upper part is wide).

Application

Intended for: All categories of athletes.

When: Inthe beginning of training back muscles. First, run the traction T-bar, and after that practise vertical, horizontal and other cravings.

How much: 2-4 sets of 8-10 repetitions.

Sports coaching: This exercise is the most safe for the muscle tissues of the back. It allows the maximum strain the muscles of the back without worrying about the stability of the body.
Pull the T-rod copes with the definition (in other words a distinct separation of the muscles between them) and also with the manifestation of new parts of muscle fibers that will arise in the whole area of your back. If you regularly practice this exercise, you can achieve notable success in the development of the back muscles and improve your performance in such sports as swimming, gymnastics, football and different kinds of wrestling (judo, karate).