Stretching with a wide grip is the best exercise for the back

Such an exercise, like pulling up a wide grip, is one of the best in the gym to work out the back muscles. Specialists in the field of fitness and sports medicine assure that during the execution of all the muscles of the torso - from the lower areas of the press and waist up to the upper bunches of the trapezius muscle and neck musculature. Despite the seeming simplicity of this exercise, it is necessary to have some skills and knowledge in order to properly implement it. Otherwise, instead of great benefit, one can get hurt and even provoke injuries to the musculoskeletal system.

Questions about how to properly pull up a wide grip, which muscles work in it in the first place, should arise in the head of every novice athlete, before he begins to practice. It is known that there are several variants of this exercise. In one of them, the human body moves in such a way that at the upper point of the amplitude of the crossbar it touches the occiput, and in the other - the chin. In both versions of the exercise, the latissimus muscles of the back work, as well as all those parts of this area that are responsible for the development of its width. Pulling up a wide grip to the chest, in addition to the above muscled region of musculature, include a pectoral zone in training.

The technique of doing this exercise should be such that at the top point of the trajectory of the forearm were in parallel to each other areas. It is in this position that they will receive the greatest possible physical stress, since the amplitude will be greatest. Tightening with a wide grip should be carried out in such a way that during the movement of the scapula at the same time parted in the sides, and then approached the spine. The elbow joints during the movement must always keep in the rear position, it is unacceptable to lead them too far forward. Hands on the crossbar should always be located only in the forward position, and the grip itself - in the closed position.

Most often the goal of this exercise is to build muscle. Therefore, during its implementation, several simple requirements must be observed. Firstly, tightening with a wide grip is effective for increasing the volume of muscles only when the time under load and the number of repetitions corresponds to the regime of hypertrophy. The first parameter should remain in the range of values from 25 to 40 seconds, and the second - from 8 to 12.

The number of working sets and the pause between them should also correspond to a single training goal. It should be noted that most of the people involved in the recruitment of muscle mass in the back area combine pull-up with a wide grip with other equally effective exercises. For example, during training, vertical and horizontal traction of the block is performed , rod pull or dumbbell in the slope. In any case, the amount of physical exertion should not exceed the established norms, otherwise it can be very easy to overwork the body. It is not recommended to do more than 10-12 work sets per muscle group in one workout.