The dumbbell pull to the belt in bodybuilding is used to “finish” the latissimus dorsi at the end of the workout. It is used as an auxiliary to such exercises as: deadlift, tilt rod pull and pull-up. The purpose of this movement is to provide a uniform load on both parts of the back. Often it is also performed to eliminate asymmetry. The dumbbell pull to the belt is mainly used as an exercise for the back, but in addition it also involves the lower part of the trapezium.
Execution technique
The draft of dumbbells in an incline requires a very high mastery of the technique, because if you act incorrectly, then the effectiveness of the exercise will decrease significantly.
- Take a dumbbell in one of your hands and stand sideways to the bench. The grip should be neutral, and the palm is directed to the side of the thigh.
- There are 2 options for how to take the initial position: either spread your legs wide and longitudinally, resting your free hand on the edge of the bench, or put the knee of one leg on the bench, also holding the bench with your hand. If the exercise is performed with the right hand, then you need to put the left foot and vice versa.
- The arm in which the dumbbell is located must be lowered and fully extended. The shoulder should also be below the shoulder level of the free arm.
- After inhaling, pull the dumbbell strictly vertically. With this movement, you need to strain your back muscles. It is also necessary to hold the dumbbell as high as possible. It is advisable that she touch her chest or shoulder. Try to hold the dumbbell at the top for a few seconds. This is necessary for better tension of the target muscles.
- After exhaling, lower the dumbbell to its original position, but in no case sharply. Lowering should occur at an average, controlled pace. Do the required number of repetitions and change your hand.
Errors while doing the exercise
you can hardly raise the projectile to shoulder level. Also, the dumbbell pull with one hand should be performed in a stable position of the body, so take the correct position immediately. Another mistake is incorrect breathing during execution.
Remember that the priority in an exercise such as pulling a dumbbell to your belt is the correct technique. If you can not comply with it, then be sure to take less weight. Believe me, correct movements with a small weight will do more good than incorrect movements with a lot. People in gyms often try not to look weaklings and immediately take larger dumbbells. Drop your principles and feel free to work with light weight.
During the exercise, only the elbow and shoulder joints should move. The back should be flat and slightly curved in the lower back. Do not round the spine, as this may result in personal injury.
Do not strain the arm muscles when lifting the dumbbell, because this takes part of the load from the target muscles and reduces the effectiveness of the exercise as a whole. Most often, beginners make a mistake - they strain the biceps when lifting, as a result of which almost the whole meaning of the exercise is lost. An experienced trainer will help to fix this. It is also recommended to use very light weight at the beginning of training in order to work out the technique perfectly, and only after that go on to serious classes.
At first, use only a neutral grip. Over time, when you can easily learn to cope with the exercise, you can sometimes change the grip to the top. In this case, the elbow will look in the opposite direction and the load will be more substantial.
Who benefits from this exercise
The pull of the dumbbell to the chin or to the belt is suitable for both beginners and professionals. It can be included in almost any training facilities and done for many years. Dumbbell traction to the belt is an effective and not the most traumatic exercise, which allows you to fix small differences in the development of the left and right half of the spinal muscles.
How many approaches do
Bodybuilding experts agree that exercises, such as tumbling dumbbells, are best done in three sets of 8-12 reps each. If you cannot do the same number of repetitions on both hands, this is the first sign that your muscles are unevenly developed. Therefore, the number of repetitions can be adjusted for each specific situation.
What is the use of this exercise?
First of all, tilt dumbbell thrust is used in bodybuilding for the full development of back muscles. However, its benefits can be traced in other sports. For example, the movements of the elbow and shoulder joints are characteristic of tennis, where players often serve the ball. Also, such efforts are necessary in swimming, wrestling, basketball, volleyball and some other sports. Therefore, the fulfillment of the pull to the belt can partially affect your success in many types of physical activity.