Thrust dumbbells with one hand in the slope. Description and technique of implementation

Thrust dumbbells with one hand in the slope is not in vain considered in bodybuilding one of the effective exercises for the development of the widest muscles of the back. It was fundamental in the training programs of many famous bodybuilders.

An exercise Allows you to give the flat muscles the necessary thickness in the lower part, so that the athlete's back acquires a characteristic V-shaped silhouette. In addition to the widest, the work includes a diamond-shaped and a large round muscle, as well as the posterior head of the triceps and the biceps.

Exercise Features

The complexity of its implementation is considered high due to the technique, which will have to work long enough to master, and it must be said that it will not be easy to do this.

In bodybuilding, there are various exercises on the back. Thrust dumbbells with one hand in the slope has a number of advantages:

• The amplitude of the movements is an order of magnitude greater than that of the traditional rod rod in the slope.

• You can choose a technique in which the bicep is almost not included in the work, so the load for the most part falls on the broadest.

• No exercise is capable of "punching" this group of muscles in this way, like pulling dumbbells with one hand in the slope.

• Load on the spine is less than when doing exercises with the bar.

• There is an opportunity to concentrate completely on working out the target muscle.

If we talk about the drawbacks, the pull of the dumbbell to the waist with one hand in the slope has not so much compared to the classic barbell exercise. First, it takes twice as much time to work out both sides of the back. Secondly, we have to work with much less weight.

Technique of execution

Getting to this exercise, like pulling dumbbells with one hand in the slope, it is important to strictly adhere to the technique to avoid back injuries and to obtain maximum effect.

Do it in many ways: standing on the floor with both feet and leaning on a stand or knee; Putting a bent leg and one hand on the bench. In this case, the bench can be horizontal and inclined. During the exercise, the back may be parallel to the floor or inclined at a sufficiently large angle.

In the first case, a significant part of the load will be on the biceps, that is, being in this position, the athlete will maximally raise the elbow mainly due to the strength of the hand.

If the body is kept at an angle to the bench, then the amplitude of elbow movement increases significantly, and it will pull the dumbbell. As you know, the elbow is the main function of the broadest muscles, therefore, in this position they will be able to get the maximum load, and the biceps will work in half the force.

The draft of a dumbbell in a tilt with one hand with a support in a namble is carried out as follows:

1. Take the dumbbell with your right hand so that your palm is turned to your hip. Stand with your left side to the bench.

2. Lean forward and lean on the left knee and left arm on the bench, slightly bend the right leg in the knee, lower the right shoulder slightly, the right arm with the dumbbell should hang freely, keep the back straight, look in front of you.

3. Deeply inhale and at the same time pull the dumbbell up, straining the latissimus muscles and the rear deltas. Try to raise the projectile as high as possible.

4. At the highest point - a dumbbell at the waist - to linger, maximally straining the latissimus muscles.

5. Exhaling, slowly and without jerks return the hand to its original position.

6. Make the desired number of repetitions and change the hand.

A few secrets

• Raising your arm with a dumbbell, you can not take your elbow to the side. It should be directed upwards, and at the highest point it is recommended to even slightly wind it behind your back, which will cut the working muscle to the maximum.

• To obtain the greatest amplitude and the best result, you should move not only with your hand, but with your shoulder blade. Lowering the shoulder down, you need to try to stretch the muscles of the back, lifting your arm up, cutting them as much as possible, trying to keep the shoulder blades together.

• For the best stretching of the back muscles, you can turn the palm backward at the bottom of the movement, so that the dumbbell is perpendicular to the bench.

• When using heavy shells, it is advisable to use a special strap that will make it possible not to concentrate constantly on the grip and relieve the load from the forearm.

The order of implementation

Thrust dumbbell with one hand in the slope is performed at the beginning of the training of the muscles of the back.

Women are recommended to do 10-15 times with each hand in three approaches. The weight of the projectile is from 5 to 10 kg. For men, the number of repetitions and approaches is similar, the weight of the dumbbell is between 10 and 15 kg.

Beginners should first of all master the technique with light weight and build it up gradually. The projectile should be selected in such a way that it would be possible to do 6-8 repetitions without violating the technique.