Thrust dumbbells in the slope of the belt with one hand
This is an effective exercise for the development of the latissimus and giving back width and massiveness.
The main muscles involved in the exercise: the latissimus dorsi, upper back muscles.
Auxiliary muscles: biceps hand rear beams deltoids, the muscles of the forearm (as long is necessary to hold the weight of the load with one hand)
Thrust dumbbell to the belt in the slope of a rukoyDlya this exercise you will need: collapsible or cast dumbbell bench and the usual (not necessarily because the exercise can be done with a focus on the knee)
Embodiments: First, you can place one knee, such as the right, on the bench, with his right hand to rely on it, and perform traction in turns left and right hand, each time changing the corresponding knee.
Second, you can rely on one hand on the back of the bench, but keep your foot on the floor and do the thrust of this position.
Another embodiment – not to use the bench at all. In this case, simply lean elbow on his own knee, and the other hand making traction, which is very suitable for training in confined spaces.
Thrust dumbbell to the belt in the slope of a rukoyTehnika performance: therefore choose for themselves some of the options presented. While some of them you prefer technique will remain the same, change is only the starting position. Take a dumbbell in one hand grip “the castle” and begins to pull her toward the thigh. The elbow during the exercise must always like “glide” along the back, avoid any deviation in his way! The lower phase of the movement arm leans forward slightly, and then force the latissimus dorsi muscle is to the pelvis. The trajectory of movement – arched. The first few seconds arm straight at the elbow, and then gradually, as we approach the pelvis, she bent to an angle of about 90 degrees. Make sure to drop as low as possible with hand weights, as much as possible to stretch your muscles. Works exclusively back, do not let that be included in the movement arm muscles. After finishing work on one half of the back, change the thrust leg and arm, and do the exercise with the other hand.
If you are uncomfortable to carry out this exercise with conventional dumbbells, try the dumbbell with a special curved neck. Working part taken out of the neck up, so to work with such a tool becomes much easier.
Overall, this is a very worthy exercise that can really help you build muscle mass back.
Sources:
Bodybuilding
http://www.bodybuilding.com/
