A well-inflated back looks impressive. Find out the features of the two main exercises for the development of muscles in this group and choose the more effective one. If you look at the backs of the athletes, you immediately feel a certain primal strength. This is relatively easy to achieve - just do different types of pull-ups and pulls. For this reason, the debate on the topic - pull-ups or traction of the upper block does not subside: which is better? Both of these exercises seem to be ideal for building your back muscles.
Since then, as the progressive functional philosophy appeared, which has become quite popular now, it can be assumed that the answer has already been found. However, to fully address this dilemma, both exercises should be considered in as much detail as possible.
Block pull
This exercise has stood the test of time and is essential for a large number of athletes. But very often the movement is performed technically incorrectly. It is necessary to use a straight upper grip approximately shoulder-width apart (when using a wide grip, this distance will increase by 15-25 centimeters), it is important to remember that the back must remain flat when performing the movement.
In the initial position, the lats should be relaxed. The bar should be pulled down towards the chest. Particular attention should be paid to the fact that, first of all, not to pull the hands, but the elbow joints, performing a movement similar to "back scars" with the help of the muscles of the shoulder group. Thanks to this, the emphasis of the load will be shifted from the biceps to the broadest muscles.
At the lowest point of the trajectory, you should strain the muscles as much as possible, then pause for a second and return to the starting position. While moving up, try to relax and raise your shoulder joints, which will allow your lats to stretch as much as possible and load them along their entire length.
Pros of Block Row Exercise
The pulldown is a great alternative to pull-ups and is especially useful if you still can't pull up the required number of times. Also, the athlete has the ability to adjust the working weight depending on the degree of his training. This greatly enhances the prospects of straining and stretching the target muscles through multiple repetitions.
It should also be noted the possibility of applying high-intensity training techniques to the exercise, such as multi-repetitions or drop sets.
Cons of upper block traction
This exercise also has several disadvantages:
- Availability of sports equipment. Athletes in the gym use this simulator much more often than pull up.
- Without a doubt, the technique of performing the movement. Often, athletes do not want to critically approach this issue, which leads to a lack of results.
- With long-term use of deadlift as part of a training program, you will not be able to harmoniously develop the accessory muscles that provide both upper body strength and power.
The first part of the question is pull-ups or pull-ups of the upper block: which is better, considered, it's time to move on to the next, namely pull-ups.
Pull-ups
Not so long ago, they did not even remember about pull-ups. The only exception, perhaps, is the army and school physical education lessons. However, the last decade has changed this situation and chin-ups have returned to the list of basic exercises. It should be admitted that this exercise is a kind of indicator of upper body strength. It is often called a "squat" for the muscles of the shoulder group, back and arms. Many are trying to pull up, but they always succeed. If we talk about traditional pull-ups, then they use a straight upper grip 15 centimeters larger than the width of the shoulders.
Thanks to a movement very similar to pulling a block, it is necessary to pull up using the elbow joints. At the same time, "reverse shrugs" are performed, the shoulder blades are brought together and the chest must touch the crossbar. At the moment when the chest was at the level of the crossbar or touched it, begin to slowly lower down, controlling all movement and not fully straightening your arms. It should be repeated as many times as possible.
Pros of pull-ups
Pull-ups have a large number of positive points, which can be listed for a very long time. It places high demands on the athlete in terms of upper body control, engages as many muscles as possible, increases strength, etc. This is a small part of the benefits of the exercise. You can also add that with the correct technique for performing the exercise, pull-ups look very impressive and attract attention.
Note that this exercise not only shows the full strength of the upper body, but also puts the lats in a state of extreme stress. It is equally important that the horizontal bar is rarely busy.
Cons of pull-ups
The correct technique for performing pull-ups is described very simply, but in reality it is quite difficult to complete the exercise. Oftentimes, people simply don't have the strength to perform a movement technically correct, and sometimes a simple lack of effort to do everything according to the rules interferes with the matter. Often, even experienced athletes pull up incorrectly or do not complete all reps. It can be stated that pull-ups are a very difficult exercise in technical terms and require a lot of attention from athletes and constant improvement of the performance technique.
Well, it's time to decide the question - pull-ups or pull-ups of the upper block: which is better? The answer may sound simple enough, but nevertheless, if you do not have enough power to pull up, then continue to use the machine. This is fully justified and there is no doubt about this decision. But if you include block and pull-ups in your training program, the effectiveness of such training will increase dramatically. But to this should be added and additional opportunities. Indeed, when performing these exercises, you can successfully use numerous repetition patterns, apply different grips, change angles, etc.
The best option would be to use two exercises, which will significantly speed up the pumping of the back.
About these and other back exercises in this video:
