A very effective exercise for pumping large lat. In this article you will learn how to correctly perform dumbbell thrust to his waist in the slope, which are variations of this exercise, as well as the basic nuances and subtleties of this exercise.
Thrust dumbbells to his waist in the slope – this basic exercise, as movement occurs in the elbow and shoulder joints. This exercise is intended for development of large lat. The peculiarity of the exercise is to use dumbbells instead of barbells, which allows to increase the amplitude of movement of traction, as well as to change the position of the hands, which in turn makes it possible to change the focus load on your back muscles. Alternative this exercise are horizontal thrust or thrust on the block in the simulator in the slope, as well as the thrust rods to the belt in the slope.
The main muscles:
- latissimus dorsi
- teres major muscle
- teres minor muscle
Correct technique of the exercise “Thrust dumbbells to his waist in the slope”:
- Straighten your back, cave in at the waist, shoulders straighten, bend forward slightly, the legs should be bent at the knees, just feet should be shoulder width apart. In this position, you need to is to end approach.
- In the initial position the dumbbell must hang freely in a completely straight hands, palms expand to each other (while holding them in parallel), dumbbells have to be just below the knees.
- Strain and feel lats. On the exhale, meleno and smoothly pull the dumbbell to the belt, try to pull them along the body, not dilute elbows to the sides and try to make them as far as possible behind.
- Pull the dumbbell is necessary only for the odd power of the back muscles (without cheating).
- Short of the dumbbell to the waist, make a small pause and inhale lower them to the starting position.
- Exercise should be carried out without any sudden movements.
- Make the planned number of reps.
- Rest 1 – 2 minutes and proceed with the following approach.
- At the bottom point of the motion as much as possible open the blades and the upper – on the contrary, to reduce them as much as possible, it will provide a greater range of motion.
- Keep your back straight and your lower back arched, no slouch in the performance of the exercises. Be sure to use a weight belt (this will prevent injury).
- Be sure to monitor the position of the hands (especially behind the elbows), be careful not to dilute elbows to the sides.
- Do not tilt or twist the head, always look right. Do not help to push your feet or body weights, pull only by the force of the broadest muscle (without cheating). The angle of inclination of the housing must always be constant (it should be approximately 30-40 degrees relative to the floor).
- If you hold a dumbbell at a distance from the body and legs (to pull closer to the chest), then the load will shift to the rear part of the head of the deltoids, the large and small around the back muscles. Therefore, it is good to involve the widest, raise the dumbbells you need along the body, and the elbows pressed against the body.