Frontal thrust in the simulator sitting, a wide, reverse grip

One common exercise for strengthening the muscles in the upper back is frontal thrust, which is performed in a simulator while sitting with a wide, reverse grip. It’s a fantastic method to enhance stability and posture while strengthening the arms, shoulders, and lats. You can easily incorporate this exercise into your routine whether you’re new to strength training or not.

Using the right technique is crucial to making the most out of this move. The wide, reverse grip is a good option for building a strong, balanced back because it helps engage muscles that are frequently underused. Additionally, it lessens the strain on the elbows and wrists, which is advantageous for people who have joint problems.

This post will go over the benefits of this exercise, how to do it correctly, and some typical blunders to watch out for. You can get better results from your back workout by adhering to a few basic rules.

General characteristic

The primary traditional exercise for the back is the frontal thrust, which actively works and aids in the development of the broadest muscles. It is thought that horizontal block traction ranks second in terms of efficiency, behind championship universal pull-ups and dumbbell work.

Usually, men can achieve the effect of back expansion with this exercise. Women’s widest muscles are strengthened and made embossed and beautiful with the aid of frontal thrust.

Specialized equipment will be needed to perform these exercises and build the back muscles. With this equipment, you can achieve the desired muscle mass for a predetermined amount of time.

It is technically possible to work with a large range of weights when using a full-fledged simulator. You can concentrate on the required load meant for various back regions because of the handle change. When you perform this exercise, you can apply compression and stretching of the muscles to their maximum potential at a certain amplitude.

What muscles work

When using horizontal traction, you should be aware of which muscles are bearing the majority of the load in order to optimize the benefits and effects for your body.

The muscles bear the majority of the load:

• trapezius;
• latissimus;
• rhomboid major.

The following muscles are engaged in shoulder extension:

• posterior deltoid;
• teres major and minor.

The following muscles are under less intense load:

• triceps;
• pectoral muscles;
• posterior deltoid muscle.

The following muscles cooperate to flex the forearms:

• brachialis;
• brachioradialis;
• biceps.

Both the rhomboid and trapezius muscles are involved in the movement of the arms backward. Dynamic stabilizers are the back’s extensor muscles.

Frontal traction exercises follow specific guidelines and involve two stages of pulling the weight to the body. When the arms bend and the elbows get closer to the body, the first stage comes to an end. Their additional positioning behind the back is the second step.

Each stage has a distinct muscle contraction and tension; the arms work during the first, and the back works during the second. When executing the exercises, it’s crucial to remember that the protrusion of the chest and the movement of the shoulders back should happen at the exact moment when one stage ends and another begins.

Benefits and possible harm

Dumbbells or a barbell are less efficient than the frontal pull machine.

The primary advantage of pull horizontally:

• safety when working with heavy weights, which provokes increased production of anabolic hormones;
• minimized risk of injury, when compared with other exercises and sports;
• noticeable improvement in posture.

Even though the exercise is generally safe, there are a few conditions for which it should not be done:

• if there is a hernia in the lumbar spine;
• if the elbow joint is damaged;
• if there is a spasm of the pear-shaped muscles;
• if there is acute pain in the lower back.

You should only use the frontal pull under a doctor’s supervision and with a light weight if these symptoms are present.

A specific technique must be used when performing the frontal pull. If it is broken, you run the risk of getting osteochondrosis in your lower back or breaking your biceps. Excessive use of weight increases the risk of latissimus dorsi tears. There could be serious consequences if the frontal pull is performed and approached incorrectly.

Rules for execution

Ten exercises involving various approaches must be performed for the horizontal (frontal) pull. You must begin with a light weight and increase it gradually.

The broad back muscles should bear the majority of the technical load during training, with the remaining muscles working in a passive manner. It is the tension of the wide muscles, not the strength of the biceps, that should pull the machine’s handle.

If you concentrate on the muscles’ work during the exercises and feel their tension, the pull will be most effective. Exercises performed incorrectly frequently result in overuse of the arm muscles and underuse of the back muscles.

A person must bend when using the maximum weight that is allowed. You must keep proper posture throughout the exercise, pressing your elbows against your body if at all possible to prevent them from moving to the sides. The body ought to remain upright and not be skewed more than twenty degrees.

It’s important to keep in mind that the primary objective of exercises is to target specific muscles; using the maximum weight is not the goal.

The latissimus dorsi is one of the key back muscles to develop and strengthen with this exercise: "frontal thrust in the simulator sitting with a wide, reverse grip." Wide, reverse grips make it easier to engage the biceps and upper back, which contributes to the development of a toned, well-balanced body. This exercise is a great complement to any workout routine because it helps with posture and builds upper body strength.

Main mistakes

When performing frontal pulls, novices most frequently make the following mistakes:

Rounding of the back	During the movement, the extensor muscles on the back are in static tension. When in a straight vertical position, the axial load is distributed evenly over the entire spine. If the position of the back is disturbed, the lumbar region can suffer quite severely.
Frontal traction performed using the strength of the arms	With this exercise, part of the load will fall on the biceps. When performed correctly, the weight must be pulled by the back muscles. For this reason, you must initially bring your shoulder blades together, then pull the weight by bending your elbows. This movement will allow you to release the biceps from the load as much as possible.
When bending forward	The back is rounded and, as a result, the load on the lumbar region increases. For this reason, spinal injuries occur.
Sharp jerky movements	Exercises should be performed slowly and smoothly, the load should be controlled.
Lowered head	When the head is lowered, there is increased tension in the cervical spine, which can provoke injury.
Excessively large weight	Exceeding the permissible individual weight leads to violations of the technique of execution and provokes injuries to the spine.
Tearing off the legs from the supports	In this case, all the muscles of a person begin to work with the exception of the back muscles.
Breeding the elbows in different directions	The elbows during the exercise should be parallel. If they are too strongly abducted from the body, the risk of injury increases and the effect of the exercises decreases.

What grip to use

There is a redistribution of loads on different body parts as a result of using a particular grip.

As a result of the grips changing, various muscle groups are worked simultaneously, the load is balanced, and the body’s symmetry is achieved:

Straight grip	The deltoid and mid-trapezoid muscles work.
Reverse grip	Rhombus muscles, lower trapezius and biceps are involved.

How to choose a working weight

Training individuals frequently struggle to accurately ascertain their comfortable working weight because there are no established guidelines and choosing a weight is a personal decision. In order to choose the appropriate allowable weight, you must be able to feel and comprehend your body.

When you first start training, you can heed the following advice:

• You need to start training with a small weight, you need to choose the minimum and try to do 5 or 6 approaches. If the exercise is too easy, you should add 5 kg until you feel the load on the target muscles.
• After setting a specific weight, you need to do 10 to 12 repetitions. If you cannot perform the exercise a certain number of times, you should reduce the weight and try again. It is recommended to take a break of 2 to 3 minutes between workouts.
• After setting the optimal weight, you should try to gradually increase it. You should add weight after 1 or 2 workouts. After showing the necessary persistence and patience, the desired result is achieved.

Technique and methods

The right exercise equipment is designed to engage different parts of the back by adjusting for the impact on different body parts. These exercise machine settings can help realign imbalances or target trouble areas in particular body parts. You can switch up the exercises you perform by pointing them in different directions on your body.

Narrow grip

The following actions are required in order to perform a horizontal pull with a narrow grip:

1. Take a sitting position, firmly place your feet on the footrest.
2. Take the handle of the exercise machine with both hands and use an overhand grip.
3. Tighten the abdominal muscles and keep the chest in an elevated position.
4. Stretch your arms and hold the weight with your back straight.
5. Pull the handle of the machine to your waist (with your torso still and your elbows at your sides).
6. Hold for a few seconds, keeping your torso straight and vertical and your shoulder blades compressed.
7. Return the handle of the machine to its original position, resisting the suspended weight, not allowing it to hit you (avoiding tilting and keeping your torso vertical).

Wide grip

There is another way to perform this exercise; you could try working the muscles from a different angle.

Wide-grip exercises can be used to improve strength and prevent imbalance:

1. Hold your arms slightly wider than your shoulders.
2. You need to push your body back with your legs so that your arms are fully abducted.
3. Shoulders drop down, the handle is pulled to your waist.
4. The weight is returned to its original position without tilting forward.

To the stomach

One of the most fundamental and technically simple exercises is the horizontal pull to the abdomen. The simulator’s cable moves upward from the bottom while operating it. Girls and novices are best suited for this option. The middle of the back’s broad muscle will bear the most weight with this execution, and the extensor muscles are well-developed.

The exercise is carried out on a simulator with a horizontal or lower cable mount.

In order to execute it, you must do the following: The legs should rest strongly during the exercise.

1. Sit down at the simulator, grasping its handle when using a direct grip.
2. Put your legs all the way down, while straightening your body vertically.
3. The shoulder blades need to be brought closer to the middle of the straightened back.
4. Using the broad muscle, you need to pull the handle towards yourself using the biceps muscles.
5. Hold this position for a while.
6. Return to the original state.

There should be four sets of fifteen repetitions for this exercise.

To the chest

Girls and novices utilize frontal traction toward the chest. The trapezius muscle, the back deltoid, and the upper portion of the broad muscle are used in its execution. A narrow grip would be the best option for this execution version because a wide grip would exceed the allowable useful shoulder load.

With the exception of the angle and distance between the hands, the method for executing a lower grip pull towards the chest is nearly identical to the classic version.

In order to complete the exercise, you must do the following:

1. Bend your legs at the knees and place them in a special place.
2. The handle is grasped with your hands on its curved part.
3. The handle is pulled towards the bottom of the chest so that the elbows are directed in different directions and the hands are located above the floor parallel to it.
4. The shoulder blades are brought as close as possible to the spine and left in this position for a while.

To the head (chin)

The primary load will shift to the shoulder regions when performing an exercise aimed at the head. In spite of this, the frontal pull performed in this manner will precisely engage the latissimus dorsi and rear deltoids.

Those who exhibit obvious postural issues should do this version of the exercise. Alternating it with the traditional pull while seated and bringing the handle up to the chin is also advised.

To execute it, decide on the weight you want to use and then place your hands on the bar after determining the grip width you want. Exercise machines typically have a cable handle that is intended to be used with a narrow grip and a long, straight handle that is intended to be used with a wide grip.

Shoulders should be lowered and the trapezius should be extended to its maximum extent when working the deltoids. The handle of the frontal pull should not come up to the chin; instead, it should rest at the midpoint of the pectoral muscles.

To the waist

One of the hardest exercises is one that is done in a waist-directed manner. This option works the bottom portion of the latissimus dorsi, which is the weakest part of the muscle.

Therefore, it is advised to use a small weight when doing the frontal pull in this manner. One of the alternatives for the primary exercise directed toward the abdomen is the pull to the belt; however, the force application angle is different.

To carry it out, you must:

1. Put your bent legs on a special footrest on the simulator.
2. Stretch down, grab the handle and bring it closer to you.
3. Stop for a while when the angle between the cable and your legs is right.
4. Put your chest forward, bend your back slightly at the level of the lumbar region.

Schedule

Different groups of people require different techniques when performing a frontal pull.

The person’s physical state, level of athletic fitness, and the intended outcome all directly affect how many approaches and repetitions are made:

Beginners	from 8 to 10 repetitions with a small weight
Men	from 6 to 8 repetitions with a large weight
Girls	from 12 to 15 repetitions, with the condition of reducing to 8 repetitions in the last approaches and with increasing weight

Three to five approaches is the ideal number.

Safety

Because there is no axial strain on the spine when using frontal traction, it is a very safe technique. With this exercise, you can strengthen your latissimus dorsi muscles without risking injury or obvious side effects.

Beginner athletes who have chosen to strengthen their back muscles and/or have minor spinal problems frequently use block trainers.

Because there is no strain on the lower back when using it, this block frequently proves to be a great option for individuals of all ages and is frequently incorporated into recovery and rehabilitation programs. Owing to the exercise’s safety, it is advised for girls and teenagers to do during their postpartum recovery.

When done while seated, frontal (horizontal) traction is a great health exercise. It is advised to incorporate this universally applicable, highly effective, and most importantly safe exercise into the training regimen for improving posture and strengthening the back.

Exercise	Frontal thrust in the simulator sitting, wide reverse grip
Target Muscles	Back muscles (especially upper back), biceps
Starting Position	Sit down, grab the bar with a wide reverse grip, feet flat, chest up
Execution	Pull the bar towards your chest, keeping elbows close to your body, then slowly return
Breathing	Inhale as you pull the bar down, exhale as you return to the start
Tips	Keep your back straight and avoid leaning too far back

Using a wide reverse grip, the frontal thrust exercise in the simulator works the upper back and helps with posture in general. You can build strength in important muscle groups like the latissimus dorsi, traps, and biceps by including this exercise in your routine.

Sustaining appropriate form is crucial to preventing injuries and optimizing outcomes. To reap the full benefits of the exercise, maintain a straight back, contract your core, and concentrate on a slow, deliberate movement.

This is a flexible exercise that can be tailored to your fitness level, regardless of your experience level with strength training. Over time, consistency and technique awareness will enable you to make progress.

Video on the topic

Horizontal block traction in the stop. SREENSION OBSTRACT, how to configure and do the right thing.

16 horizontal block pull with a wide straight grip

Lower block pull to the belt from Denis Semenikhin