The thrust of the upper block narrow grip

The exercise is designed to develop the muscles that lie closer to the Central part, and slightly affects the outside of the widest muscles. In addition, in this form of execution is connected and biceps, and is much stronger than the standard grip that also must be considered. Exercise will not let a special muscle mass, and is not intended for beginners, for which there is no special need in sharing and giving relief to muscles.

Targeted muscles

Wide back, or rather their domestic sectors, large and small rhomboid muscles.
Accessory: biceps shoulder.

Equipment

Block simulator that can run the upper link.

Technique

• Grasp the handle of the rope exerciser grip of the hands from below his palm while looking at you, back of the hand rotated in the opposite direction. The distance between the hands is approximately equal to the length of your forearm from wrist to elbow, no more.
• Sit back on the seat, feet under the knee focus, lock them there, feet put on the floor. Starting position – sitting, arms extended up, bent at the elbows, loads of trainer raised.
• Not bending back at the waist, while inhaling pull handle rope itself, following the correct amplitude of the arm movement. The elbows must move strictly in the plane of the cable simulator, without deviating in any direction. Pulling the handle to the top of the chest, try to touch her Breasts, feeling at this time a strong reduction in the working muscles. Pausing several seconds, release the handle up, slower than attracted her.
• When moving the arms up and do an exhalation. Keep tension in the back muscles, don't let the rope pull your arms behind you. At the top point, fully straighten your elbows, try to feel how the load stretches the muscles. Then again repeat the exercise with the same technique.

The main mistakes

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

The order

when training back muscles work on the block is better to put at the end of the class, after the exercise with a barbell, but if you have planned other variants of the thrust block, after all.