MotionPull

Type of exerciseCompound

Muscles usedAbs, biceps, shoulders, upper back

Difficulty

This is a variant of the seated vertical pull tight grip. Being upside down and having your back still allows you to more effectively isolate the lats and optimize the muscle contraction. By gaining strength, better insulation, exercise is very useful for your back.

It is a compound movement because it engages several muscles at the same time (see above).

Here are the steps to properly run the reverse seated tight grip vertical pulling

  • 1. Set the load on the machine and place a double, movable handle for tight grip and pulling down.
  • 2. Sit on an incline bench and place your back against the seat. Your feet are anchored to the ground and the back is flat or with a natural curvature.
  • 3. Grasp the handle in neutral position and then lower it by bending your elbows down and as close to the body as possible.
  • 4. To return to the starting position, raise the handle on the same axis as the descent while keeping a control on the movement.
  • 5. Continue your series by repeating the movement.

Here are our tips, tips and techniques for reverse seated tight grip vertical pulling 

  • 1. Keep your back flat against the seat and without moving it.
  • 2. The feet are flat and anchored to the floor throughout the exercise.
  • 3. Do not move your elbows out.
  • 4. Keep the trajectory on the same axis (descent and climb) during the entire exercise.
  • 5. Take a break time during the maximum contraction (on the bottom)
  • 6. Do not lower your head, look in front of you.

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