The number of basic exercises is not limited to the weightlifting three. Sitting, pressing and becoming – these are only the most effective and load the largest number of muscle groups, but in addition to them, there are many other ways to include in the work of multiple joints.
Dumbbell pulling in a tilt is one of the most productive options, which allows you to qualitatively work out almost the entire back. Depending on the grip and trajectory of the dumbbells, you can significantly change the emphasis of the load, thereby achieving maximum stress for the deepest fibers.
Dumbbell pulling in tilt
The muscles of the upper back take up quite a large area. If they are qualitatively developed, the view of the body from behind is quite impressive and powerful. It is for this reason that the pull of dumbbells in a tilt is such a popular exercise – after all, this exercise allows you to perfectly work this area.
Being a variation of the barbell pull in a tilt, the load is given to the same muscles:
- Big round.
- Rear bundle of deltoids.
- Partially have to work “trapeze” and rhomboidal muscle.
In contrast to the use of the barbell, dumbbells allow you to move in the maximum possible amplitude, taking the elbows much further than the vulture allows. Naturally, this significantly increases the efficiency of its performance. In particular, the load on the rear bundles of deltoids is seriously increased (although other muscles also receive additional tension).
Who, when and why
Since the exercise belongs to the “base”, it can be seen both in the programs of beginners and in complexes of major professional athletes. When considering all existing performance exercises, the dumbbell pull in the tilt certainly deserves the highest marks.
Despite the fact that this is a basic exercise, beginners are better off starting with barbell pull in the tilt – this is a simplified technique, as one barbell should be pulled instead of two dumbbells separately.
Dumbbell pull is most often used by experienced athletes who want to diversify their bodybuilding program.
Naturally, on the day of training the spinal muscles. If you do more serious basic exercises (e.g. machine traction), you should perform dumbbell traction after.
Dumbbells can be pulled in almost any period of training. During the recruitment – they can “kill” the muscles after pulling the barbell in a tilt (or even do the exercise with dumbbells, as the main one), during “drying” – this method is indispensable.
Besides the fact that this variant loads the top much more qualitatively than the work with the barbell, it “draws” the shape of the middle back quite effectively. If you want your body to look powerful and embossed from behind, it’s a must to pull the dumbbells.
Technique of execution
- We take the dumbbells in our hands. Keeping the natural curve of the spine, we bend forward (angle of the body relative to the floor – no more than 45 degrees). Legs in the knees are slightly bent. Hands – freely lower down. Head – look straight ahead.
- Hold the body, legs and head in a stationary position, start pulling the dumbbells to the lower abdomen. The elbows are pressed against the body, moving along the body as long as it is possible.
- At the top point, make a small exposure, and smoothly lower the dumbbells down.
- Repeat as many times as necessary.
Important nuances and tips
- Working weight. Usually, this exercise does not use high weights – the bar is most commonly used for this exercise. The optimal option is to use dumbbells of medium or minimum weight, which allow you to do at least 10 repetitions qualitatively.
- The number of reps. Optimal – from 8 to 20.
- Speed of movement. Move smoothly, you can pull a little faster than lowering. In any case, make sure that there is no inertia that will reduce the load. In this case, reduce the driving speed.
- Hull. The obligatory aspect is a fixed and straight body. Make sure that the spine remains straightened until the end of execution.
- Breath hold. If you are unable to hold the body still, hold your breath while traction is in progress.
- Delay at the top point. Delay when your elbows are at the top point – effective and relevant. This allows large round muscles to be loaded as much as possible. Be sure to bring the blades together.
- Amplitude. To increase the efficiency of the exercise, do not just work with your hands – in the upper point, try to bring the blades as close as possible. This will increase the load on large round muscles. At the lower point – lower the shoulder joint, thereby stretching the back muscles. Also try to move your elbows as far away as possible.
- Elbow joint. Elbows should move as close to the body as possible. Their deflection to the sides reduces the load on the “wings” by shifting it to large round muscles and deltoids.
- Direction of the palms. The best option is if the palms are directed towards each other. However, you can experiment with their position.