The thrust of the lower block to the belt while sitting with a narrow grip

The exercise is aimed at developing the muscles of the back and is one of the best for increasing the strength and power of 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:

target muscles – back (whole volume);
synergists – extensors of the spine, trapezius (middle / bottom), rhomboid, latissimus dorsi, large / small round, deltas (rear), brachialis, brachiradialis, pectoralis major (sternal head), infraspinatus;
dynamic stabilizers – biceps, long head of triceps;
stabilizers – hamstrings, gluteus maximus, adductor thigh.
Advantages

Performing the pull of the lower block promises the following benefits:

general strengthening of the entire array of the back;
V-shaped figure profile (narrower waist);
development of posture and straight back;
high security;
great variability;
convenience and ease of implementation.
Execution technique

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

Step #0.

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

Step #1.

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

Step #2.

Repeat the specified number of times.
Variations

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

pull with one hand;
traction with a rope handle;
pull with a wide handle straight grip;
pull with a wide handle reverse grip.
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