One-arm lower block row: fully load your back!

Muscle work

First of all, the exercise forces the latissimus dorsi muscles to work. In addition, it engages: the rhomboids, lower trapezius, teres major, biceps, brachialis and brachioradialis.

The head pull is a basic exercise, as it involves the work of several muscle groups and joints. Despite this, it is recommended to use it as an additional load after performing more strenuous exercises.

Working muscles.
Due to the fact that deadlifts load the back muscles, they are often included in therapeutic complexes for the spine.
When performed regularly and properly combined with other exercises, it helps strengthen muscles and get rid of chronic pain in the shoulders and lower back. However, if you know that you have back problems, you should not engage in amateur activities without a doctor’s permission.

Lower block row to the waist while sitting

Bodybuilding and fitness are activities that cannot be done without strength training on machines. In this sense, the seated pull-down is a universal exercise, used with equal success in both places.

Working muscles

The seated lat pulldown is a classic exercise for strengthening the back.

Basic

The main group includes targeted muscles included in the spinal mass, also called antagonists due to the performance of opposite anatomical functions. In this case, the pressing movements of the pectoral muscles are opposed to the traction movements of the spinal muscles.

The main load falls on the latissimus muscles, as well as the rear deltoids.

To some extent, the main muscles for pulling power movements in a sitting position also include the spinal extensors, middle and lower trapezius, rhomboids, teres (major and minor) muscles, brachialis and brachiaradialis, sternal head and infraspinatus muscles.

Additional

The long head of the triceps and biceps (dynamic stabilizers), as well as muscles - simple stabilizers are also involved:

• adductor femur;
• gluteus maximus;
• hamstrings.

The full muscle layout can be seen in the diagram.

Exercise options and technique

The exercise can be performed in several variations. The main difference: wide and narrow grip. We recommend trying both options to understand which muscles receive more load.

Wide-grip lower block row to the waist

The peculiarity of using a wide handle for seated rows with arms raised to its edges is, first of all, that it is possible to move the shoulder blades further. In addition, the bend on such a handle allows you to increase the amplitude of the compression movement. The hands extend further than the chest, that is, further than the ribs. In any case, due to the increase in amplitude, the shoulders are pulled back to a greater extent - this is precisely the advantage that is given by pulling the lower block to the belt with a wide grip.

Pulling the wide handle is carried out not to the stomach, as in the classic movement, but to the chest, and the elbows move through the sides at the height of the handle itself.

Pull-down of the lower block to the waist with a narrow grip

The closer the grip, the more convenient it is to do the exercise. Therefore, every tenth person training on the simulator prefers to use a narrow grip when pulling the lower block to the waist while sitting.

To begin with, a consistent description of the classic technique of pulling the lower block to the stomach (it is to this that the handle is pulled up when pulling with a narrow grip), a characteristic feature of which is the static position of the back, without dynamics in the lower back.

1. At the starting point, the arms are straightened without bending the torso forward, the knees are slightly bent, and the legs are supported.
2. A traction movement is performed towards the abdomen, during which the shoulder blades move back and are brought together. Pull with your shoulder blades, not your arms, and keep your back straight.
3. After this, straighten your shoulder blades again, but throwing the handle of the exercise machine. Allow your shoulders to stretch forward and stretch your back muscles.
4. After straightening the arms, the beginning of the movement is repeated (while exhaling).

The hands in the classic version move smoothly, stopping at the extreme point (the inner parts of the palms touch the ribs) while simultaneously retracting the shoulder blades.

There are other modifications of the narrow-grip row in stock:

• the back is still straight, but dynamics appear in the lower back (this option is also within the classic one);
• reverse (backs of palms down) narrow grip of a wide handle (other technical details remain unchanged) - this movement is more convenient for the hands, since the biceps are connected to it;
• narrow grip of a wide handle from above - used to simulate a bent-over barbell row. Since not everyone uses the barbell in the gym, this type of exercise is rare.

One-handed pull-down of the lower block to the waist

Pulldowns from a seated position with one hand perfectly replace boring games with weights and dumbbells.

Performed with each hand in turn. The free hand is placed on the thigh or on the side bone.

The principle of the movement is the same as the bent-over dumbbell row: as you exhale, the block is pulled towards you (while simultaneously rotating the hand to the position of the palm facing upward), and in the meantime the shoulder blade is contracted on the back. Only one shoulder blade works, specifically directing the load to the latissimus muscle. The reverse movement is done while inhaling.

Despite the weight of the block being no less than that of a barbell or dumbbell, the effectiveness of such traction is no less.

To avoid damage to the lower part of the spine, limit the amplitude of body deviations from the vertical (no more than 10° when bending forward and leaning back).

Proven safety precautions against injury include:

• the seat height at which the pulley cable will remain parallel to the floor during its movement;
• foot supports that prevent the body from sliding;
• serviceability of all equipment.

Common mistakes

1. Body rocking.
2. Slouched back.
3. Raising your elbows to the sides.

Such movements are erroneous because their consequence is a decrease in the efficiency of the training.

Useful tips

• Instead of a rigid handle, you can use a rope handle.
• Don’t be too quick to start the reverse movement - a 1.5-2 second delay at the extreme point will enhance the training effect.
• Since the arm muscles play a supporting role, try to apply the main load to the latissimus muscles, moving your elbows almost touching the body and squeezing your shoulder blades.
• When increasing the weight of the block, use straps for the handles.
• Don’t get carried away by one form of grip; using them all (albeit in different proportions) will give greater harmony to your physical development.
• In the absence of the necessary block simulator, lower block rows can also be performed in a crossover, but it is more suitable for those who already have a decent body weight.

Video with technique

Preparation

Before you start training, you need to choose a suitable weight and decide on the number of repetitions. The weight used depends on the fitness level and goals of the athlete. For beginners, it is better to start training with minimal weights to develop the technique.

As a rule, the exercise is done 10–15 times, 2–3 times each.

Regardless of the duration of the workout and the weights used, be sure to warm up before class. Finally, you need to relax your muscles by stretching. Following these simple rules will make your workout safer and more effective.

Execution technique

Take the correct starting position. Sit on the machine and place your feet under the special support rollers. Grasp the handle with a wide grip and straighten your back. At the top point, the arms are extended, the elbows are extended, but the muscles are not relaxed, but are in good shape.

The pull is performed as follows:

1. As you exhale, pull the cable handle down. Move your head slightly forward and lower the handle to a level just below the back of your head. During movement, the gaze is directed forward, the straight position of the back is maintained, and the elbows move in an arc in a plane perpendicular to the floor.
2. At the bottom point, hold for several counts and, while inhaling, slowly return to the starting position.
3. Repeat the described movement 10–15 times.

Additional attention should be paid to the grip. As was said, the grip is wide. But how much? With the correct grip, when you bend your elbows at right angles, your forearms are perpendicular to the floor. This is about one and a half times wider than the shoulders.

You should also take into account the fact that deadlifts additionally engage the biceps. Performing the movement by bending your arms is one of the most common mistakes in this exercise. To avoid it, concentrate on your elbows. It is the elbows that move downwards with force, and the forearms and hands are simply hooks with which you catch the weight.

If during a lat workout you feel that your biceps are tired much faster than the set is completed, then you are doing the exercise incorrectly. Try to perform the movement using your back - it is the back that should get tired.

Lower block thrust. We study all the subtleties and secrets.

Greetings, friends! Without further ado, today we will look at the technical side of the pumping process, namely, an exercise called lower pulley row. After reading, you will learn everything about the muscle atlas, the advantages and technique of execution, in addition, we will reveal which of the deadlift variations is better for developing the back muscles.

So, if everything is assembled, then let's start broadcasting.

Lower block thrust. What, why and why?

I think you have noticed that not only the male population goes to the hall; young ladies are also quite frequent guests of this muslin establishment. Usually they (you, my beauties) do not like various dumbbells, barbells, weights and other free equipment - it’s better to give them exercise machines. They are understandable by their design, and therefore unclear by the technique of execution, i.e. For the most part, what this particular iron machine is intended for is not addressed. The lower block row exercise can (including) be classified as a women’s exercise, not in the sense that it is only their nationalized exercise machine, no, it is also suitable for men, it’s just that the block does not provide an increase in muscle volume and is “toning”, it is a muscle tightening and giving them tone, which is exactly what ladies need. So, let's get started with getting to know the lower block pull.

For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise targets the development of the back muscles and is one of the best for increasing strength and power in the upper body. It allows you to give the torso a V-shape and create the illusion of a thin waist.

Taking part in the work:

• targeted muscles - back (entire volume);
• synergists – spinal extensors, trapezius (middle/bottom), rhomboids, latissimus, teres major/minor, deltoids (posterior), brachialis, brachyradialis, pectoralis major (sternal head), infraspinatus;
• dynamic stabilizers – biceps, long head of triceps;
• stabilizers - hamstrings, gluteus maximus, hip adductor.

The complete muscle atlas looks like this (clickable):

Advantages

Performing lat pulldowns offers the following benefits:

• general strengthening of the entire back mass;
• V-shaped figure profile (narrower waist);
• development of posture and straight back;
• high security;
• great variability;
• convenience and clarity of implementation.

Execution technique

The exercise belongs to the category of “easy” and does not represent any abstruseness, however, we will analyze the technique step by step. It involves completing the following steps.

Step #0.

Go to the machine and install the V-bar as a handle. Sit on the bench, place your feet on the front platform and grab the handle with a neutral grip (palms facing each other). Keep your back straight, arms extended. This is your starting position.

Step #1.

Keeping your torso in a stationary position, pull the handles of the handle (until you touch the abdominal muscles) to your lower abdomen. Exhale as you complete this part of the movement. Holding the peak contraction for 1-2 seconds, while inhaling, return the cable to the IP.

Step #2.

Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

Variations

In addition to the classics, there are the following variations of the lower block thrust:

• one-arm row;
• pull with rope handle;
• wide handle row straight grip;
• wide handle row reverse grip.

Secrets and subtleties of implementation

Despite all its simplicity, it is necessary to remember the following technical features:

• at the end point of the trajectory, squeeze your shoulder blades as much as possible and hold this tension for 1-2 seconds;
• do not straighten your legs completely, leaving them slightly springy;
• the classic version does not tolerate the body being pulled forward (extension) and backward (contraction) by the weight, however this option also takes place;
• pull the handle towards you not through your hands, but through your lats, due to isolated pulling of the elbows back and compression of the shoulder blades;
• do not throw the weight, but smoothly return it to the starting position;
• When pulling, keep your elbows as close to your body as possible;
• when lifting heavy weights, a little cheating by tilting the body back is acceptable;
• The straps will help support a lot of weight, so wrap them around the handles.

So, we're done with the technical part, let's move on to the practical part.

Which handle is better: wide or narrow V-shaped?

Typically, lower block rows are carried out with a narrow grip and switched to the wide grip version. In this case, the back muscles receive a constant one-sided load, in particular, the middle is worked out. A wide grip allows you to place more emphasis on the top of the trapezius/diamond shaped, rear deltoids, in which case the arms should be parallel to the floor, and the bar should be pulled to the bottom of the pectoral muscle. With a narrow grip, the emphasis shifts to the middle/lower back and the lats are more involved. The wings are stronger than other back muscles, so a narrow grip will allow you to use larger weights and, as a result, provide a better stimulus for growth.

Conclusion - in order to fully develop your back (each of its sections and segments), you need to use different grips and handle options.

Actually, that’s all I have, let’s summarize and say goodbye.

Afterword

Today our technical arsenal has been replenished with another exercise called lower pull-down. Now you can safely blow into the gym and try it out in practice. Well, you're still here, what are we waiting for?

I'm doing a pen on the sim until we meet again!

PS. How do you train your back, what do you use?

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