What are the benefits of horizontal pull-ups for girls? Smith machine horizontal pull-ups. Horizontal pull-ups: muscles worked

Horizontal pull-ups, they are also "reverse traction" (Inverted Row), some include in the progression of regular (vertical) pull-ups. As a simpler version. Such a replacement takes place because both pulling movements enter and involve the same muscles. However, the exercises are performed on different planes. Each of them has its own movement from simple to complex. And in this article we will look at the progression of specifically horizontal pull-ups.

What are the benefits of reverse thrust in general? They do not need a horizontal bar. There are tons of options for how to do them with tables, chairs and a mop, and even a sheet fixed in the doorway. And although horizontal pull-ups are inferior in accessibility to push-ups and squats, since they require at least some adaptations, you can hardly do without them in home workouts.

By the way, most are very popular now No Equipment Workouts(training without equipment) sin precisely with a small load on the pulling muscles - the upper back and biceps. So, if you are now going through, for example, or options, then keep in mind that in the future you will have to catch up in the development of traction functions. So bookmark this article.

1. Vertical Pulls

2. Vertical Pulls with a Towel

You can also attach a towel or belt to the open door handles.

3. Horizontal Rows with Bent Legs (Inverted Rows Legs Bent)

4. Inverted Rows Straight Legs

5. Horizontal Rows on one leg (Inverted Rows, One Leg Extended)

The same thing, but take one leg off the floor:

6. Inverted Rows Legs Elevated

7. Horizontal Rows with the raised legs and emphasis on one (Inverted Rows Legs Elevated, One Leg Extended)

Like the previous option, we only raise one leg:

8. Horizontal pull-ups on the horizontal bar with bent knees (Tuck knees, Front Lever Rows)

This is where the advanced technique begins. Need a horizontal bar.

9. Advanced horizontal pull-ups on the horizontal bar with bent knees (Advanced Tuck knees, Front Lever Rows)

Now we push the knees forward a little and pull not to the legs, but to the stomach

10. Horizontal pull-ups on a horizontal bar with one straight leg (One Tuck Knee, One Leg Extended, Front Lever Rows)

Similar to the previous exercise, only straighten one leg:

11. Horizontal pull-ups on the horizontal bar with straight spread legs (Straddle Legs Front Lever Rows)

Similar to the previous exercise, but both legs are straight and apart. The wider the legs are spread, the easier the exercise.

12. Horizontal pull-ups on the horizontal bar (Front Lever Rows)

I specially selected videos and pictures in which people do exercises with the help of different devices and objects. It's just that I often hear complaints that there is nowhere to do traction. Guys, turn on your imagination. Don't get hung up on the equipment, think about the nature of the movement that needs to be done. Observe safety, of course.

How to use reverse thrust progression

I've already talked about using progressions when. I will repeat. You can simply select the exercise depending on the requirements of a particular training protocol. That is, if it is said that you need to do 3 sets of 20 repetitions, then take the option with which you can perform a given amount and a little more.

But if you want to reach the highest levels in horizontal pull-ups, then you should move from one exercise to a more difficult one, as soon as you can do 3 sets of 8 reps with a pause of 1-2 minutes between them (I recommend). And start the next level with 3 × 4, adding 1 repetition at each workout until you do 3 × 8 again. Etc.

What is required

The horizontal pull-ups are a fairly simple exercise to develop muscles in your back, shoulders, and arms. It is used both by novice athletes who have not yet mastered the correct pull-up technique on the horizontal bar, and by more experienced athletes to achieve maximum pumping. When working with your own weight, it is fairly easy to focus on stretching and contracting the target muscle group, so this exercise will fit perfectly into any workout, even the most intense back muscle workout or functional CrossFit workout.

In this article, we will explain what the benefits of horizontal pull-ups are and how to do them correctly.

Benefits and contraindications

For beginners, this exercise is used as a utility for more complex strength exercises on the back. Most experts advise you to start your study of pull-ups with it. In it, it is enough to simply learn to feel the muscles of the back, fully stretching them at the lowest point and contracting them at the highest point.

By doing simple exercises such as horizontal pull-ups, push-ups and bodyweight squats, you will build a kind of muscle base, which will become the basis for further productive sports.

Experienced athletes can use this exercise as a warm-up or as a finishing step to maximize blood circulation in the back muscles. With a warm-up, everything is clear: with the help of pull-ups, you can safely stretch all large muscle groups, all joints and ligaments. So the body will be ready for more serious work.

As a final exercise, it is used to give the articular-ligamentous apparatus a little rest after working with heavy weights. For example, doing 3-4 sets of horizontal pull-ups after heavy barbell and dumbbell rows will be great for your progress, as you continue to dynamically load the target muscle group and don't overdo it with the load on the spine.

By the way, there is no axial load on the spine in this exercise, so it is perfect for those who have a hernia in the lumbar spine and various curvatures of the spine. This is one of the few exercises for which there are no serious contraindications, and it can be performed by everyone.




What muscles work?

Before moving on to describing the technique for performing the exercise, let's look at which muscles work during horizontal pull-ups:

• The bulk of the load falls on the latissimus dorsi, biceps and forearms.
• Depending on the range of motion, you can also focus the load on the rear deltas or trapeziums.
• The stabilizer muscles are the extensors of the spine, gluteal muscles, quadriceps and hamstrings - they are responsible for our stable position during the exercise.



Variations of horizontal pull-ups

There are many ways to do this exercise: on low-hanging rings, on a horizontal bar, on TRX-loops, on uneven bars ... Let's take a quick look at the advantages of each option.

One point needs to be clarified right away. It is not only the position of our hands that is important, but also the position of our legs. If the feet are on the floor, the exercise becomes much easier, since the amplitude of the movement is short. But doing horizontal exercises with leg support, you can increase the range of motion by 10-15 cm and more stretch the latissimus dorsi at the lowest point. You can use anything as a support: a step platform, a bench, a stack of discs, etc.

Horizontal pull-ups on the rings

Horizontal pull-ups on the rings are notable for the fact that you can constantly vary the biomechanics of the movement. The rings can be rotated in any direction, flattened and widened. This gives us the ability to pronate and supine the brush at any time. Plus, you can do something like combined approaches: first use a shoulder-width grip and swing your back, then spread your arms wider and shift the emphasis of the load on the back bundles of the deltoid muscles. The story is exactly the same with TRX loops.




Horizontal pull-ups to the bar

Horizontal pull-ups to a barbell placed on racks are great for finishing back exercises in the gym. You need to adjust the racks so that the bar is approximately at the level of the lower abdomen. You can use both narrow and wide, both direct and reverse grip. The static position of the projectile allows us to better focus on the work of the back muscles.

You can also do horizontal reverse grip push-ups with an emphasis on the biceps. To do this, you need to push your legs a little more forward and try to move so as to reach the neck with your chin at the top point. A very unusual but effective exercise. For convenience, you can replace the barbell and racks with a Smith machine, this does not matter.

Horizontal pull-ups on the uneven bars

Horizontal pull-ups on the uneven bars are the most amplitude version of this exercise. However, it will not be convenient for everyone, since the diameter of the pipes used for street beams is quite wide. It may be corny not to have enough grip strength. There is also a more complicated variation of the exercise - pulling up on the uneven bars, putting your feet on top of them. It is much more difficult to do this, as the center of gravity changes, and it seems that you are working with a lot of weight. The main thing in this exercise is not to bend in the back and not to lower the buttocks down.




Exercise technique

The technique for performing horizontal pull-ups is as follows:

1. Hang on a low bar (bar, rings, TRX loops, etc.). Take a couple of steps forward and straighten completely. The horizontal bar should be at about chest level. An acute angle must form between the floor and the body.
2. Place your arms slightly wider than your shoulders. The wider the grip, the more the rear deltas and traps work. Accordingly, for the broadest muscles of the back and biceps, a grip about shoulder width is more suitable. Use a middle ground. It is better to hold on to the horizontal bar with a closed grip and use chalk, since the time under load will be quite long. You should not use the straps here, learn to feel the work of your back in such simple exercises with your own weight.
3. Start pulling the body towards the horizontal bars, bringing the shoulder blades together. If you reach the horizontal bar with your chest before the shoulder blades are completely brought together, then the amplitude of movement is too small. In this case, you need to take it one step further or use the leg support that we talked about in the previous section. Lifting the body should be done on exhalation. At the same time, the elbows should be kept closer to the body, so the tension will not go away from the back muscles. if you spread them apart, the load will go to the posterior bundles of the deltoid muscles.
4. If you did everything correctly, then literally 3-5 cm should remain at the top point between the horizontal bar and the solar plexus.At this moment, you should statically strain your back muscles as much as possible for greater effect. To do this, completely flatten the shoulder blades. Hold this position for 2-3 seconds.
5. Smoothly lower yourself down while inhaling. Fully straighten at the bottom. At this point, many make a mistake and relax the extensors of the spine. From this, the thoracic spine "sags" down. It is not recommended to start a second pull-up from this position. It is not traumatic, but you are unlikely to be able to work out the back muscles with high quality.

Australian pull-ups (also called horizontal pull-ups) are performed on a bar located at waist level. In this case, the body is located at an angle of 30-50 degrees to the floor.

Exercise loads the biceps, strengthens the upper back, and builds the lats and traps.

Muscles that work: biceps, latissimus dorsi, posterior deltas, trapezius muscles.

Difficulty: easy.

Who is it for?

The technique of performing horizontal pull-ups is not difficult, it does not cause difficulties even for beginners. This exercise is ideal for women who lack the strength to pull up on the bar in an upright position. Men also practice such pull-ups - mainly in order to pump up a powerful back. They are great for finishing your biceps and lats at the end of your workout.

Horizontal pull-ups are used by fighters and boxers in their workouts. This exercise helps them improve their results.

Technique

The technique of performing the exercise is similar to the technique of classical pull-ups, only the location of the crossbar and the position of the body differ:

• grasp the crossbar with your hands, hanging on straight arms and resting your heels on the floor, your legs and body at the same time form a straight line;
• as you exhale, bend your elbows, pulling your shoulders to the bar;
• while inhaling, gently lower yourself to the starting position.

In the gym, it is convenient to perform the exercise on the Smith machine, placing the bar at the desired height.

For your workouts to be more effective, combine horizontal pull-ups in supersets with push-ups or regular pull-ups.

Errors

Common mistakes include:

• deflection of the body: during the exercise, the body, like the legs, should be straight;
• jerking: in order to work out the muscles well, do the ups and downs of the body smoothly;
• spreading the shoulder blades to the sides: in order to load the lats, the shoulder blades must be kept together during the exercise;
• touch at the level of the neck or abdomen: the back will grow in the event that the chest is pulled up to the bar.

Australian pull-up options

Grip options

Try different grips:

• back: maximum load for the biceps, the latissimus muscles are also involved;
• straight: Loads the biceps and upper lats;
• straight wide: primarily loads the lats, also works well on the trapezius.

If you want to maximize the load on the biceps, choose a narrow back grip. If the main goal of your workout is to work out the lats, a straight wide grip is suitable for you.

Crossbar height

Experiment with the height of the bar: the lower it is placed, the more load you will receive.... Gradually lower the bar so that the body is close to the horizontal during the exercise. In this case, you will pump your lats as much as possible.

One-arm horizontal pull-ups

A difficult exercise option, it is suitable for you if you want to get the most out of it. To further increase the difficulty level, lean on only one leg.

Advantages and Disadvantages of Exercise

Pros of horizontal pull-ups:

• the exercise perfectly loads the lats, with the help of it you can pump up a powerful back;
• performing Australian pull-ups is not difficult even for beginners;
• the exercise is suitable for beginners in order to prepare the muscles for the classic pull-ups.

There is only one drawback to this exercise - not every home has a crossbar located at waist level. To get out of the situation, place her on two chairs.

Select the appropriate Australian pull-up option to focus on the muscles you want to load and do the exercise regularly... In this case, the result will not be long in coming.

(2 estimates, average: 5,00 out of 5)

Those who want to improve their arm and core muscles should pay attention to horizontal pull-ups. With this exercise, one achieves something that cannot be achieved with the usual method. However, it is important to know how to correctly do such gymnastics so as not to get injured.

Execution technique

To do this, you must first prepare your body. Otherwise, you will not be able to perform the exercise properly, even if you know how to do this gymnastics correctly.

In addition, negative consequences are possible due to insufficient physical fitness, including insufficient muscle base.

The technique for performing horizontal pull-ups is as follows:

1. Make sure the horizontal bar is properly secured.
2. Take the correct position under the horizontal bar.
3. Pull up, lingering slightly at the top point.
4. They stop slowly.

Often, with this technique, a horizontal bar is used, which is not attached to something, but is held by the limit stop between two planes. For example, this is a doorway. It is important to make sure that the bar is securely fastened before starting the exercise.

This device is located at the level of the groin area if the height of the person is medium (from 170 to 190 cm). Then it will turn out to effectively perform gymnastics without discomfort. If the height is different, it may be necessary to correct the position of the horizontal bar later, if it turns out that it is impossible to correctly perform gymnastics.

Take the following starting position: Lie under the horizontal bar. They take it with their hands, at the same time lifting the body with support on the feet. As a result: the feet are on the floor, the legs are bent at the knees, the body is kept exactly parallel to the floor, and the arms are almost straight or straight and hold on to the horizontal bar. It is now possible to start the standard exercise, the chin-up on the low bar.

As you exhale, pull up. In the up position, the bar touches or almost touches the chest area, no higher, no lower. In this case, the shoulder blades are brought together. They are in this position for some time (usually no more than a second), then slowly descend.

The exercise should be repeated as many times as is acceptable for the body. If it is difficult to understand what this figure is in a particular case, it is possible to do seven to eight repetitions. In case of pain and other discomfort that differs from the usual muscle fatigue, it is worth stopping. If the muscles are very tense or tired, this is also a reason to stop the exercise.

When there is confidence that such gymnastics is easy, it is worth performing a lot of repetitions for the result. For men it is in the region of 30-40 times, and for women - in the region of 15-20 times. Of course, these numbers can vary depending on physical fitness.

It is important to understand that pull-ups are done not so much at the expense of the biceps as by bringing the shoulder blades together. At first, this will be unusual, especially if there were expectations that the technique would be similar to vertical counterparts. However, the method probably has no more in common with regular pull-ups than it does with push-ups. With the latter, by the way, there are even more common points.

There are three options for the complexity of such a standard technique. The first is the easiest, described above. The second, when the legs are straightened and rest against something. Finally, putting your feet on a chair that is locked in place can be difficult.

What muscles work

Horizontal pull-ups are in many ways different from ordinary pull-ups by what exactly they are aimed at.

The muscles involved are much less involved in the standard version of the exercise. This is why horizontal pull-ups cannot be replaced with vertical ones.

Here are the muscles that work with this technique:

• muscles of the upper back, in particular the latissimus muscles;
• to some extent - biceps and triceps.

Nuances

There is one problem that all newbies will face. The legs will begin to move forward after several times. Therefore, it is good if there was some kind of emphasis in front.

If you have already decided to equip a room at home for a gym, why not make a special footrest at a suitable distance from the horizontal bar. This will significantly reduce the risk that the exercise will be performed illiterately.

For a standard exercise, the fingers should ideally wrap the bar completely. The thumb does not lie down with the rest, but bends around the horizontal bar. However, we are talking about the standard method, and in fact there are other options for the exercise.

For example, this is a reverse grip with legs supported. In this case, the musculature of the hands works a little more. The exercise will feel like pull-ups and lifting dumbbells for biceps.

Another option is on rings or on uneven bars. It is no coincidence that these two varieties of the method are mentioned together. The technique is very similar in either case.

The difference is that during gymnastics on the rings, you will also have to control the position of these rings, while the bars are fixed. Therefore, the option with rings is the most difficult, but it develops the vestibular apparatus and muscles in general better. And it will require more concentration.

The difference in gymnastics on the uneven bars and rings in comparison with the standard method is small, but it is present: With this version of the exercise, the hands hold the bar differently, because it runs parallel to the body. Therefore, the musculature of the arms as a whole is strengthened better.

There is another version of the technique - horizontal pull-ups in the smith. The technique here is similar to the standard method, but it will be easier for beginners to use such a device. Perhaps this method is suitable for those for whom other methods are not suitable.

Separately, it should be said about the grip options. With such gymnastics, there are:

1. Wide straight grip.
2. Wide back grip.
3. Narrow back grip.

With a narrow grip, the muscles of the arms work more, and with a wide grip, the muscles of the back are more involved. Depending on the goals, various options are chosen.

What can be replaced

If there is nothing suitable nearby, it is possible to do horizontal pull-ups to the barbell or to a ladder with the lower bar high enough. It is clear that it will not be so convenient, but it is possible to replace it.

There are exercises that, in principle, replace horizontal pull-ups.

Read other blog articles.

Some people have seen an athlete doing one-arm chin-ups. From the outside it looks very impressive. But it is very, very difficult to perform such a movement, and therefore auxiliary and simpler exercises have been developed that make it possible to prepare your body for stress. The standing chin-up is an effective muscle development technique.

What muscle groups does the exercise involve?

As with regular pull-ups, a large number of muscle groups will be involved in the horizontal version of this exercise. The working muscles include the following: triceps, biceps, traps, forearms, back muscles, which are called lats, as well as the back of the shoulder, that is, the posterior deltoid bundle.

This exercise becomes possible and correct only if retraction is carried out in the process. Horizontal pull-ups include extension of the deltoid regions, as well as flexion of the forearms.

Correct execution of the movement

In order to perform horizontal pull-ups, the athlete will have to attend to the presence of some kind of crossbar to hold on to. The technique for performing the movement is as follows:

1. The first thing to do is adjust the height or barbells in the Smith at a specific angle. The correct setting of the crossbar is considered if, with a grip slightly wider than the shoulders, the athlete does not reach a few centimeters to the floor.
2. from bottom to top is carried out due to the convergence of the blades. However, when the highest point is reached and the latissimus dorsi is already maximized, you need to help yourself a little with your hands in order to rise even higher. In this case, you need to spread your arms at an angle of 45 degrees in relation to your body.
3. Horizontal pull-ups to the bar should last until the athlete's chest touches the apparatus itself. At this point, the repetition can be considered complete.
4. It happens that it becomes difficult to perform the exercise and people begin to help themselves with their legs. This is strictly prohibited. In such situations, it is best to raise the bar a little higher and continue the execution correctly (from a technical point of view).
5. It is necessary to monitor the movements of the pelvis and head throughout the entire duration of the exercise. These body parts should move with the rest of the body, and not overtake or lag behind.
6. Horizontal pull-ups must be performed at full amplitude, since this exercise is initially easier than regular pull-ups. Movements in which the athlete does not touch the bar with his chest do not count at all.
7. After the body begins to descend, that is, it is in the negative phase of repetition, you must carefully monitor it. You cannot abruptly "throw" your body down, you need to go down slowly, controlling the whole process.

The breathing process during the exercise

There are no special requirements for breathing during this exercise. The process of inhaling and exhaling is the same as for other power movements. That is, on inhalation, the body should descend, and on exhalation, it should rise.

How can you improve your results?

Horizontal pull-ups are a fairly simple exercise, and therefore the athlete must start progressing quickly. However, there are still some frameworks and conditions that are very important and must be observed.

Since the bar must be adjustable, you can start your workout at a 90-degree angle to the floor. With an increase in the number of repetitions, the angle must be reduced, lowering the support lower. The measure for increasing the load, that is, for changing the angle, will be the number of repetitions equal to 15, with the correct technique. Whenever possible, the load can be increased.

Exercise replacement options

Of course, this is unlikely, but it also happens that there is no opportunity to perform this exercise. If this happens, then this movement can be replaced with a pull-up on a horizontal bench.

As you can see, the execution technique practically does not change. The muscle groups involved are the same as when performing the horizontal pull-up. However, a pair of dumbbells and an ordinary horizontal bench can be found for everyone, if it is not possible to make a mobile horizontal bar.