The pull of the upper block with a wide grip on the head from a sitting position

 
The pull of the upper block behind the head is a basic exercise that is aimed at working out the back muscles. Technically correct execution of the exercise strengthens and promotes the growth of the back muscles in width and contributes to giving expressive, convex shapes.

The pull of the upper block behind the head actively includes the latissimus dorsi, the large round muscle, the trapezius, rhomboid, brachial and brachioradialis muscles. Additionally, biceps are involved.

The pull of the upper block, a kind of imitation of a pull-up with a wide grip. Pulling up, as an exercise for the muscles of the back, is, of course, more effective than pulling with a wide grip. But the ability to change the working weight on the block is an indisputable plus for traction. In addition, when performing traction for the head with a relatively small weight, the correct amplitude of movement of the arms and shoulder joints is developed, and when lifting your own weight, as in pull-ups, this can not always be clearly controlled.
Starting position:
• with a wide upper grip, grasp the handle of the simulator;
• the grip should be such that when pulling the handle down behind the head (when the arms at the elbows are bent at an angle of 90 degrees), the forearms are perpendicular to the floor surface and parallel to each other;
• Sit on the seat of the block machine. Place your hips tightly under the rollers. Press your feet to the floor;
• the center of the handle must be in line with the middle of the back;
• bend your back slightly in the lower back. Do not tilt your head, but slightly forward.

! Don’t slouch. Direct your gaze in front of you.
Exercise technique:
• being in the starting position, while exhaling, pull the handle of the simulator behind the head, while bringing the shoulder blades together;
• elbows tend towards the body in an arc. Their movement occurs in the same plane. Do not take your elbows back, they look strictly down;
• pull the handle until it lightly touches the back of the head. At the bottom of the movement, pause for a second and, while inhaling, return to the same path along the same trajectory. starting position;
• at the top point of movement of the arm in the elbows unbend, but the shoulder girdle must remain in tension;
• so do the required number of repetitions.

! Strongly stretch the muscles of the back and shoulders should not be, this can lead to sprains.
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