I believe many people are familiar with barbells. Barbells are relatively common sports equipment, and barbells have many uses, such as barbell pulls, barbell presses, etc., but these all have some essentials. So, what are the essentials of barbell pulls? Let’s find out together below!
Main exercises: middle back, shoulders and latissimus dorsi.
Key points of barbell incline pull:
1. Hold the barbell with both hands and lie prone on the incline bench. Drop your arms, fully extended and pointing toward the ground. Turn your wrist into an overhand grip.
2. Spread your elbows outward. Pull the barbell upward until your upper arms and back are level.
3. Hold the tight position at the highest point of the movement for one second. Then restore slowly.
Barbell upright lift essentials:
1. First stand on the side of the barbell, with your feet shoulder-width apart. With your back straight, bend your knees and squat down, holding the barbell in your fists with your hands shoulder-width apart, palms facing back, and exhale. Use your breath to lift the barbell to the starting position, bend your knees slightly, keep your pelvis neutral, tighten your abdomen, straighten your back, tighten your shoulder blades, sink your shoulder straps, keep your chest up, look forward with your eyes, and don't lock your elbow joints , the wrist joint remains neutral.
2. Inhale to prepare, exhale and use the deltoid muscles to drive the upper arms to lift the barbell upward along the front of the body until the upper arms are parallel to the ground or slightly higher than the shoulders, and the forearms are slightly lower than the upper arms.
3. Inhale and use the deltoid muscles to control the upper arms and lower the barbell along the front of the body to the starting position. Be careful not to lock the elbow joint, keep the wrist joint neutral, and do not touch the barbell to the body. Repeat the action and keep the breathing rate 2 -4 seconds.
Notes:
1. The upper arms should be opened to both sides of the body, and the upper arms and body should be in a T shape at the top of the movement.
2. Bend the upper arm and pull the upper arm upward. The forearm is only a hanging action.
Variation: You can perform this movement using a neutral grip (palms facing each other). Dumbbells can also be used.