MotionPull

Type of exerciseCompound

Muscles usedAbs, biceps, shoulders, upper back

Difficulty

Remember,  to work effectively on the back muscles you have to vary the angles and exercises to optimize your sessions.

Vertical pull is a good exercise for the back, you can use it in all your sessions for the upper body.

The tight neutral grip will make exercise more difficult and will allow better isolation of your lats.

This compound movement will work mainly on your lats. Also secondary muscles such as : the abdominals, the biceps, the shoulders and the upper back.

Here is how to properly run the seated tight grip vertical pull 2

  • 1. Set the load on the machine and attach a double and movable handle (see video) for pulling down.
  • 2. Grab the handle in each hand, with the palms facing each other.
  • 3. Next, sit on the seat and let your arms stretch.
  • 4. While inhaling, pull your arms, down and on the same axis, contracting your big dorsals. Bring the center of the handle as low as possible toward the center of the chest.
  • 5. While controlling the climb, return to the starting position. Reassemble as much as possible by extending your arms to the maximum.
  • 6. Continue your series by repeating the movement.

The seated tight grip vertical pull 2 : several techniques, tips and advice

  • 1. Breathing during movement is reversed, inhale as you pull the handle down. Exhale when you go back up.
  • 2. Tighten your shoulder blades voluntarily during the concentric phase (descent).
  • 3. Make slow movements, and wait for a time break when the handle touches the chest.
  • 4. Keep the return phase as much as possible, control the movement on the eccentric phase (when you release to return to the initial position).
  • 5. Do not over-tighten the handle to avoid overloading your forearms and biceps. If, however, you feel the biceps too much in relation to the big dorsals, try changing the handle.
  • 6. Do not lock your elbows and keep the grip tight, do not try to spread your elbows or hands apart.
  • 7. Do not lean your head down.
  • 8. For your comfort, you can lean the bust back while keeping your back flat.

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