The Standing horizontal pull hammer grip allows pelvis and lumbar stability by leaning against a wall, and the dumbbells require you to use the lumbar and upper back more during movement.
This polyarticular movement is reserved for people of intermediate level.
Follow these instructions for Standing horizontal pull hammer grip
- (Read the instructions, tips and tricks, and watch the video several times before doing the exercise).
- 1. Take a dumbbell in each hand in neutral grip (palm inward).
- 2. When standing, place your head against a support, your back is leaning 45 degrees to the floor, flat and not rounded. The knees are slightly bent to relieve the back. The feet are ideally tightened and forward or at the height of the pelvis. (see the video for more details).
- 3. Tilt your back again to reach 90 °, the back is then parallel to the ground and always flat. The dumbbells are in front of the shins and tightened against each other (without touching each other). Here is the starting position.
- 4. Reassemble the dumbbells by bending your elbows as close to the body as possible. Reassemble your back slightly to help (see video and instructions).
- 5. While controlling the descent, return to the starting position.
- 6. Continue your series by repeating the movement.
Standing horizontal pull hammer grip : several techniques, tips and advice
- 1. Voluntarily contract your lumbar and keep a flat back.
- 2. Your look must follow the movement, when the bust comes up the eyes follows.
- 3. Contract your abs so it does not bend your back.
- 4. Bring the chest up and tighten your shoulder blades, still leave some flexibility on them.
- 5. During the entire exercise, the heels must remain anchored to the ground.
- 6. The knees are slightly bent in order to not overload the back.
- 7. You can raise your back slightly without accentuating the curvature of your back (see video) while climbing the dumbbells.