Thrust dumbbell to the waist in the slope refers to multi-joint, that is, basic exercises for the back, as we have two joints (shoulder and elbow) and a large muscle massif is involved. This exercise, like pull rod in the slope, is used in bodybuilding to increase strength, as well as the development of the back muscles in thickness and giving them massiveness. The pull of the dumbbell in the slope is excellent for beginners and advanced athletes. To perform this movement, you will only need a dumbbell, bench or other suitable support and the correct technique of doing a dumbbell in the slope, provided in the description and on the video a bit lower.
Advantages of pulling dumbbells in tilt:
In contrast to the pull rod to the belt in the slope, pull dumbbells in to the slope belt has a large amplitude of movement, and allows you to better retract the elbow, due to which contributes to a better quality of the muscles of the back. In addition, by pulling the dumbbells to the waist in the tilt with one hand, you can better concentrate on the robot muscles of the back and adjust the load between the left and right sides of the back.
Thrust dumbbell to the waist in the slope. Technique of execution:
- Take the dumbbell in the left hand and stand near the bench for the bench press on the right side. Lean on the bench with your right hand and right knee, so that the body is almost parallel to the floor. The back is straight, slightly bent in the lower back. The look is directed forward.
- On exhalation, accentuated by the effort of the back muscles, pull the dumbbell to the waist, keeping the elbow as close as possible to the body and withdrawing it behind your back in the final phase of the movement, to slightly increase the amplitude of the movement and to further reduce the back muscles. Having reached the upper point of the amplitude, take a short pause, holding the peak contraction.
- On inspiration, gently lower the dumbbell to the starting position, maximally stretching the muscles of the back. However, keep the tension in your back muscles. Do the scheduled number of repetitions and complete the approach.
Variants of the draft of dumbbells in slope:
- pulling dumbbells with one hand to the waist in the slope;
- pulling dumbbells with both hands on an incline bench.
- The draft of the dumbbell is tilted in the middle of the back training. To pump your back, make an 3-4 approach for 8-10 repetitions, adhering to the correct execution technique.
- Pull the dumbbell with an accentuated effort of the widest back muscles, not the flexors of the arms. If you feel that the bicep works more than the back, take the dumbbell easier. Use the cheating in this exercise is meaningless.
- Perform the exercise at a slow pace, with pauses at the end points of the amplitude of the movement. Avoid sudden movements and jerks to avoid inertia.
- Do not rotate the trunk and do not round the back while performing traction in the slope with the dumbbell. Make sure that your back is flat, slightly bent in the lower back.
- Thrust dumbbells in the inclination with one hand can also be performed by leaning on a dowel row or knee. However, when working with a lot of weight, I advise you to use the bench.
See how to properly pull the dumbbell with one hand in the slope of the video: