Among the many exercises that develop the latissimus dorsi , it is quite difficult to find the most effective. Some bodybuilders prefer pull-ups, while others prefer pulling blocks, barbells or dumbbells.
But one of the most effective exercises is the T-bar pull.
It is this exercise that allows you to isolate the broadest muscles of the back, and also removes part of the load from the lower back.
T-bar thrust is widely used to train swimmers, gymnasts, wrestlers, but most often this exercise is done by bodybuilders.
The goal of traction is to develop the broadest muscles, as well as strengthen the middle of the back.
Due to the stable position of the body, an isolated load is created, which not only allows you to work out the upper back perfectly, but also protects the athlete from injuries of the lumbar.
So, we learned what a T-bar pull is, so it's time to figure out how to do this exercise. It is important to remember that the main thing is the right technique. I note right away that there are two
types of simulators for performing T-traction. First: you lie down on the bench with your stomach, grab the bar and begin execution. Second: you become, bending your legs slightly, straighten your back and bend forward. It is from the angle of inclination that the load on the latissimus dorsi will depend. To achieve maximum effect, you need to bend about 30-45 degrees relative to the initial position of the body.
Now you should pay attention to the width of the grip. As in all other exercises on the back, the narrower the grip, the stronger the back muscles work, which are closer to the spine.
Consequently, with an increase in the grip width, parts of the widest ones that are most distant from the spine will be pumped.
You can also perform this exercise using the back grip, but at the same time, besides the back, biceps will start to work.
If the load is too heavy, it is possible to carry out traction with a different grip, this technique will not allow the bar to slip out of hand.
Performing this exercise correctly is quite difficult, so you should use the tips of a coach or partner. Starting position - arms straightened, neck at the bottom. Exercise should be performed in two stages. First, we reduce the shoulder blades, that is, we try to reach the spine, and then we pull the bar to the upper abdomen, while exhaling. We slowly return to the starting position, inhale, perform the second repetition. Always keep your elbows parallel to your body and raise them as high as possible to your back.
Under no circumstances should you try to jerk the T-bar, do not use your biceps, do not bend your back and do not take too much weight. Exercise should be done very carefully and skillfully. Do three to five sets of 8 -15 times.
T-bar pull is an excellent exercise that not only develops the broadest muscles of the back, but also gives them an excellent relief and shape. If you want to achieve quite tangible results in a short time, be sure to include the exercise in the training cycle.
In order to diversify the exercises for fitness, girls can also perform the T-pull of the neck.