If you have long been aiming for the effects of working on the upper body on your knees, not only when you are without a shirt but also in it – you have to put on a solid back extension Adding the width and protuberance to the back muscles will improve the aesthetics of the figure In addition to standard back exercises, it is worth using the training with the use of extract cables, and why? Find out now

Why is it worth training the back using lifts?

Strengthening the muscles that are the back is very important for building solid foundations so that the body can lift large weights However, there are many more exercises than just those using barbells, dumbbells or halfships. Movements made with these devices can overload the shoulders and elbows. Therefore, put your back muscles into exercise using the lifts They allow safe movement of the arms and enforce constant muscle tension, which sometimes can not be obtained while working with dumbbells. Below you will find the 7 best back exercises with the use of lift cables

1. Pulling the lift handle in the horizontal plane to the lower abdomen

Exercise engages the entire trapezius muscle, improving its strength, giving character to the back muscles and making visible the effects The movement begins with the removal of the shoulders and back tension We grab the rod and pull each time to the cage Do not tilt your torso back when pulling This causes unnecessary stress in the lower back The use of a wide grip will allow you to firmly engage the back, while the narrow one will also engage your arms to work

2. Pulling the extraction handle in the horizontal plane, single-handed

Movement performed in a single piece allows you to focus on the muscles of each side separately, which reduces the disproportion and activates the stabilizing muscles Grasp the handle of the lift, pull the blades and pull it to the chest without doing any rotation of the trunk

3. Pulling the extractor handle in the horizontal plane with a single rotation

Exercise is done identically to the previous one, with the difference that we add movement to the body This affects the additional involvement of the shoulder muscles and makes the lower back muscles more overtrained

4. Pulling the grip handle in the kneeling on one leg

This is a much more difficult version of the popular exercise. First, it prevents the lumbar spine from being pushed forward because the position forces the pelvis to be correctly positioned Second, the lower back muscles are relieved. To ensure controlled movement you have to tighten practically every muscle (thighs, buttocks, back)

5. Rowing with one hand using the lower lift while standing in the position of a bow

By changing the position of the body, we change traditional rowing into practicing the whole body, which also activates the buttocks and thighs Set the lift in the lowest position Take the position of the bow and tilt the trunk almost to create a 90 degree angle with the ground Hold the grip on the side of the leg extended in the back Do the rowing by firmly tightening the buttocks and thigh of the ankle

6. Pulling the chest lever with a rotation

While pulling the stick to the cage is a great exercise to build a broad back, adding a slight backward tilt changes this exercise into very friendly shoulders and engaging the middle and lower parts of the trapezius muscles. Sit on the machine seat and tilt the trunk approximately 30 degrees back. Firmly pinch the blades and pull the bar down to the level of the collarbones

7. Pulling the face lift handle

Attracting the face lift handle is a great exercise that improves bad posture, has a beneficial effect on shoulder joints. Regardless of strength or level of advancement, everyone should perform this exercise to prevent the negative effects of an incorrect position while sitting at work, at the computer or in the car Set the lift at face height. Handle the cables, go back a step, and firmly pinch the blades Make the lines come to your face Remember that your elbows are at least at the height of your wrists. Hold the final phase of movement for a second or two

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