Let’s analyze how to perform vertical traction, plus some training tips to take this exercise to its maximum level.
The Pulley to the Chest exercise, or also called vertical traction, is a popular exercise among bodybuilding practitioners and has a great role in expanding the upper back and strengthening the muscles of this region.
By training in full range of motion, greater definition is also easily achieved in all the muscles involved.
Because of the importance of this exercise in muscle development is that we must see how it is done correctly, which muscles intervene and finally some training tips that will allow them to achieve that extra plus they need to develop their body to the fullest.
HOW TO MAKE THE PULLEY TO THE CHEST?
- Sit so that the bar is directly above your head and body.
- Now with your feet firmly on the floor, set the equipment so that the pads fit your thighs.
- Take the curved part of the ends of the bar, with your palms facing forward. The back should be straight, the arms fully extended, and the shoulders in position to form a large “Y”.
- Keep your torso straight and vertical and start the movement by contracting your lumbar muscles.
- To start the movement, take in a little more air than usual and hold your breath. Squeeze your shoulder blades and pull down with your arms. Pull the bar down, from the head to shoulder height.
- During the descent, keep your elbows back, pointing outwards and in the same plane as the trunk.
- Exhale at the end of the movement and hold the bar down for 1 second and then return to the starting position in a controlled manner.
Main Muscles requested
The main muscle requested in this exercise for back is the dorsal, but to a lesser extent also work the deltoids, triceps and pectoralis major.
TIPS FOR PERFORMING THE PULLEY TO THE CHEST
Let’s see a series of training tips to maximize the muscle development of the dorsals using the pulley to the chest!
At the beginning of the movement, the arms should be fully extended and the shoulders elevated. This provides full amplitude and optimal development of the upper part of the latissimus dorsi.
To fully develop the upper back, use a wide grip, i.e., more than approximately 25 cm of the width of the shoulders. A tighter grip skews the lower back.
Keep proper tension on your upper back at all times. If they lean back by pulling the bar, the back muscles of the shoulders and lower back will intervene more.
Blocking the breath in the pull helps stabilize the bust and create a solid base from which the muscles can pull effectively. This makes exercise safer and more effective.
Remember to tension the shoulder at the beginning of the movement and pull down with your elbows so that the upper and lower part intervenes as much as possible.