Sunday, December 9, 2012
This resistance exercise engages and develops the back muscles especially in width. This is a grassroots movement for the lats.
Targeted muscles
Mainly the latissimus dorsi, teres major, teres minor and secondary arm muscles (biceps brachii, brachialis, brachioradialis), trapezius, rhomboids and deltoids.
Running the exercise
Starting position you're hanging at the bar with outstretched arms with a power greater than shoulder width and feet crossed or parallel. Mount bringing the chin at the bar down smoothly and keeping the tension. You can pause at the highest point of the year for many contracting the lats.
Breathing
Inhale while lowering and exhale position when the bar reaches the top of the chest.
Safety
Keep an execution speed of the exercise slow and fluid balance to avoid you. Do not drop sharply in the descent to preserve your joints and tendons.
If you use a traction bar or a footrest bar, make sure that all is sound because if you fall it will take the knees.
Tractions performed by bringing the bar behind your neck instead of the shoulder joint in a position harmful, it is better for them before.
Variants
By varying the grip of the hands, the effort can be worn on different parts of the back. The wide grip seek especially the latissimus dorsi and the tight grip, teres minor, teres major and biceps course. The bar can be brought in front of or behind the neck. It is possible to do this exercise with one arm but it must be very strong!
