Wide Grip Pulldown in front of you from a seated position

The thrust of the upper block has as its main goal the study of the latissimus dorsi, which are also called wings in the Kachkov environment. The secondary muscles are the biceps, shoulders and forearms. The long head of the triceps acts as a dynamic stabilizer. A complete list of the muscles involved in the movement and hooked by this exercise looks like this:

Synergists:

brachialis/brachiradialis;
biceps;
large/small round;
back delta;
cavity;
diamond-shaped;
raising the scapula;
trapezoidal (lower / middle parts);
small chest.
Advantages

The overhead pull provides the lifter with the following benefits:

relatively rapid progression in working weights;
an increase in the width of the back;
V-shaped torso profile;
narrower waist;
more even posture;
allows you to get a beautiful and muscular look of the back;
is an alternative to pull-ups;
variability – working out the back at different angles / in different planes;
simplicity and ease of implementation.
Despite its blocky nature, the exercise is one of the most popular back muscles in training.

Execution technique

The pull of the upper block can be attributed to the technical exercises of the “lightness” class, but still, many people manage to make mistakes in it and do it incomprehensibly how. To prevent this from happening, let’s take a step-by-step look at the technique for performing the top thrust.

Step #0.

Go to the simulator and install a straight handle. Sit on a bench and put your knees under the rollers, after adjusting their height. Grasp the handle with a wide (wider than shoulders) straight grip. Stretch your arms up while holding the bar at the selected width. Tilt your body back slightly. This is your starting position.

Step #1.

Inhale, as you exhale begin to pull the bar down until it touches the top of your chest. Make sure that the upper body remains motionless, only the arms should move. At the bottom (compressed position) additionally squeeze the shoulder blades. Do not pull the bar with your hands, they are just there to hold the projectile.

Step #2.

Slowly and under control, return the bar to the PI when your arms are fully extended and the latissimus dorsi is maximally stretched. Breathe in during this part of the movement.
Step #3.

Repeat the specified number of times.
Variations

The pull of the upper block is a very variable exercise due to the presence of a large number of handles. The most common are the following options for rods:

Per head;
reverse grip;
narrow grip.
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