Pull over the head top unit sitting

This exercise is very similar to the thrust block to the chest, with the only difference that to perform it more difficult. It involves not only the broadest muscle of the back and rear beams of the deltoid muscle, trapezius muscle, and to a greater extent the biceps. The exercise is insulating, and is aimed primarily at shaping the back. With regular practice it will help to create back the characteristic V-shape. Use it in combination with other basic exercise, for example, thrust T-barbell, dumbbell or pull to the belt. So you are much better and more powerfully will work every muscle in their "facade".

To perform this exercise you need a conventional block pull rope exerciser.

Technique:

• Set on the simulator you need the goods, fix the knee pads at that height as you need.
• Standing, grasp with both hands the handle of the rope, then go down on the seat. Don't use too wide grip, since in this exercise it is very uncomfortable. Use this grip to the bottom point of the forearm was perpendicular to the handle. Inhale and start to pull the handle down behind your head, and note that the hands move in the plane of the body and the elbows stay back.
• The back should be arched in the lower back to create maximum tension, head slightly tilted forward. Pull the handle until, until you feel that it touched the back of his head. Then hold this position for two to three seconds, exhale, unbend his hands with the hilt until, until you return to the starting position. Make several such repetitions.
• During the negative phase of the exercise do not drop the handle, unbend hands slowly, feeling the resistance of the trainer. This will make the traction unit more effective.
  Do the exercise fairly easily, it's collapsible, and it is suitable for both beginners and experienced athletes. Overall it is a good isolation exercise that should not be neglected when working on the back muscles.