Vertical traction in a simulator. Technique of execution while sitting, on the back, behind the head, with a narrow grip for women

A great way for women to tone their muscles, strengthen their upper bodies, and improve their posture is through vertical traction exercises performed in a simulator. This exercise program is a great complement to any fitness regimen because it works the arms, shoulders, and back. You can target different muscle groups and achieve a more well-rounded workout by experimenting with grips and positions.

To prevent injury and maximize the benefits of the exercise, it’s critical to maintain proper form when performing vertical traction while seated. Keeping your back straight, using your core, and carefully lowering the bar are all part of the technique. The big muscles that run the length of your back, the latissimus dorsi, are strengthened by this easy-to-do but powerful exercise.

A different angle and challenge is provided by performing vertical traction on your back, which also activates more muscles in the upper back and shoulder blades. Pulling the bar behind the head is an additional variation that requires more dexterity and accuracy. A narrow grip, on the other hand, is excellent for adding definition because it concentrates more on the biceps and inner back muscles.

Women can customize their workouts to meet their specific goals, whether they are toning particular muscles, increasing overall fitness, or developing strength by being aware of these variations and their advantages. By including these exercises in your routine, you can develop a strong, well-defined upper body.

What is a block simulator?

In a simulator, vertical traction is achieved by means of a block structure. It has stretched cables on a metal base. A certain number of weights, or blocks, are fastened to the ends of the cables in order to accommodate each individual.

Block simulators offer the athlete’s spine and joints the highest level of safety when compared to similarly directed loads using free weights.

By engaging in exercises where blocks are utilized as weights, a person can accurately distribute the load in a particular area of the body and feel the targeted muscle group being worked to the maximum extent possible.

It’s crucial to remember when selecting block structures that using them will require a lot more time than using free weights to produce a noticeable result.

Throw in the Hammer simulator

It is advised for those who are new to strength training to use the Hammer simulator. The generally accepted algorithm for performing the exercise must be strictly followed in order to reduce the risk of injury to an athlete.

It looks like this:

• Set the working weight in the block compartment of the simulator. Adjust the seat and the height of the handles to your height. Sit on the bench, which is part of the structure. Place your hands on the handrails. Tighten the abdominal and back muscles as much as possible.
• As you exhale, bend your arms and pull the handles towards you. At this point, your elbows should “look” back. The position of the body remains unchanged.
• Fix the position for 3 seconds.
• Simultaneously with inhalation, straighten your arms.

Advantages

Fitness trainers incorporate vertical traction in a simulator into most of their training programs because it has several advantages over its analogues.

They are listed in the following order:

• the ability to make the back wider, visually giving a person"s figure greater slenderness;
• improved posture;
• the ability to quickly increase the load without harm to the athlete"s health;
• strengthening the arm muscles, which subsequently accelerates the acquisition of the skill of performing other exercises, for example, pull-ups or push-ups;
• the ability to change the emphasis on the area being worked out by introducing a number of variations of traction in a block design into the training scheme;
• simplicity of the generally accepted algorithm for performing the exercise.

What muscles work on the vertical block?

If you perform the exercises with a vertical block correctly, you can build up your endurance and accentuate your chest and back muscles.

Specifically:

• latissimus dorsi (or, as it is also called, "wings". Located in the upper part of the back on the side and in the lower half);
• large round muscle (located under the arms, on the lateral surface of the body);
• trapezius muscle (upper and middle parts of the back area, located near the thoracic spine.);
• rhomboid muscle (located in the middle of the back surface of the body);
• large pectoral muscle (located on top of the chest);
• pectoralis minor (located in the upper part of the chest under the large pectoral muscle).

Exercises involving vertical traction on a simulator, like seated pulls, back pulls, behind-the-head pulls, and narrow grip pulls, are useful for building upper body strength in women, especially in the arms, shoulders, and back. Women can safely target different muscle groups, improve posture, and achieve balanced muscle development by knowing the right technique for each variation. This post will offer comprehensive guidance on how to complete these exercises properly, emphasizing form, grip variations, and typical blunders to steer clear of for best outcomes.

What is remarkable about vertical traction for women?

For both men and women, exercises in a block trainer are appropriate.

Girls who consistently practice vertical traction benefit from:

• acquiring sufficient strength to perform more complex exercises (for example, pull-ups or push-ups);
• achieving the set result in the shortest possible time, regardless of the specifics of the goal itself (vertical traction is effective both in increasing body relief and in improving strength indicators, as well as endurance of the shoulder girdle muscles);
• visual transformation of the décolleté area (due to strengthening the pectoral muscles when performing exercises in a block design, there is a tightening and slight change in the shape of the chest for the better).

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Contraindications and restrictions for training

Like any physical activity, vertical traction in a simulator has several performance-related contraindications.

It is not advised to use such a load for those who have:

• injuries to the shoulder girdle, hands or elbows;
• hernia or protrusion in the thoracic spine;
• diseases, the consequence of which is the inability to perform the exercise with the proper amplitude of movement of the upper limbs;
• pathologies (including inflammatory processes) in the joints and bones.

One of the safest forms of exercise is vertical traction, which is used even in rehabilitation facilities to help patients heal from complicated surgeries and injuries that prevent full range of motion.

How to start training correctly?

To prepare for an exercise routine, go through the following steps:

1. Determine the "working weight" – the number of blocks used during the session. Set the initial weight, as well as determine the pace of increasing physical activity, should be a qualified fitness trainer who has an idea of ​​the health and physiological characteristics of a particular athlete.
2. Perform a set of basic exercises for warming up the body, designed to prepare the joints and cardiovascular system of a person. The duration of the warm-up should be at least 7 minutes.

Technique for performing exercises on a vertical simulator

Athletes can reduce their risk of injury by strictly adhering to the protocol when performing exercises in a vertical simulator.

The widely used algorithm is composed of the following steps:

1. Set the required number of blocks that you plan to use during the exercise. Take the starting position, lying on the supporting part of the structure and grasping the handrails of the simulator with your hands. Your legs must be fixed in special rollers.
2. As you exhale, pull the handle down until it is level with the area slightly below the back of the head. Your elbows move in a perpendicular plane during the exercise. Your back remains consistently straight.
3. Hold the position for 5 seconds.
4. Slowly relax the muscles and return to the starting position.

The grip used during the vertical pull determines the direction in which muscles develop.

Grip width

The most often utilized method for carrying out the given exercise is:

Grip type	Brief description
Direct grip	The backs of the palms are turned forward. Recommended for the best pumping of the latissimus dorsi muscles.
Reverse grip	The backs of the palms are directed backwards. To work out the biceps, you need to pull the block to the chin.
Neutral grip	Used when working with heavy weights.
Wide grip	Most effective for strengthening the muscles of the shoulder girdle. The hands are positioned slightly wider than the shoulders.
Narrow grip	The hands must be positioned on the handle of the block structure at a distance less than the distance between the shoulders. During the exercise with a narrow grip, the elbows are slightly moved to the sides.

Difference between traction and pull-ups

The manner in which the exercises are performed is the primary distinction between pull-ups and traction. When performing pull-ups, an athlete uses his own weight, whereas in the first scenario, the athlete must pull the handle of the block structure down (the fitness instructor determines the working weight).

If an athlete is not strong enough to perform pull-ups or has other contraindications, the training program may include vertical traction.

How many repetitions should women do?

Athletes must adhere strictly to the fitness trainer’s recommendations regarding the number of sets and repetitions when performing vertical pull-ups to prevent injury. It is best for women who are new to strength training to perform three sets of ten repetitions. Additionally, the "working weight" shouldn’t be more than 15 kg.

The number of approaches and repetitions can be increased to four and twelve, respectively, as the muscular corset adjusts to a particular load level. The initial load for a girl who has played sports in the past and has resumed after a prolonged absence is four approaches with fifteen repetitions.

Weight for women with block traction

When using the block simulator for exercises, women should begin with a starting working weight of no more than 15 kg. It is advised to increase the total weight of the blocks used to 20 after 3–4 weeks of intense sports activity.

As the muscle corset adjusts to a specific level of load, more weight loss should happen—but not more than 5 kg in two to three weeks.

Technical errors

The following are the most frequent errors that keep you from getting the most out of your regular vertical pull-up routines.

Enumerate:

• slouched shoulders during exercise;
• curved spine due to incorrect position;
• raising the buttocks from the supporting surface during muscle relaxation;
• shifting the load (from the back to the arms, in particular, the biceps);
• incorrect selection of the "working weight", which prevents compliance with the exercise technique.

The aforementioned errors are committed by both seasoned athletes who disregard the proper technique for completing the exercise in question and novices who have never worked with strength training.

A set of exercises for training in the gym

There are various methods for pulling in a block simulator along the vertical axis. The athlete must adopt a specific starting position based on the area that requires more intensive work, and he must position his hands to achieve the necessary grip.

Seated Pull

The vertical block pull from a seated position needs to be done strictly according to the algorithm below in order to get the best results.

Method:

1. Select the “working weight” by setting the limiter above the required number of blocks. Sit facing the movable handle. Straighten your back, pull in your stomach, place your hands on the handrail.
2. As you exhale, pull the cable down until it reaches the desired position (the end point depends on which zone the specific exercise is aimed at working out).
3. Fix the position for 3 seconds.
4. Smoothly return the limbs to their original position.

Bent-over pull

The purpose of this variation of the vertical pull is to strengthen the biceps and back muscles.

1. Sit on the supporting part of the block structure facing the cable. Place your hands on the fixed bar with an overhand grip (hands slightly wider than shoulder width). Back straight.
2. Tilt the body slightly back, and, conversely, move the shoulders forward.
3. As you exhale, pull the cable to your chest, bringing your shoulder blades together.
4. Hold the position for 3 seconds.
5. As you inhale, return your arms to the starting position.

Back pull

In order to use vertical pull to strengthen your back muscles, you must:

1. Having previously set the “working weight”, sit in the machine. Place your arms at a distance slightly greater than the space between your shoulders. Straighten your back, rest your feet on the floor.
2. As you exhale, pull the handle down and lower it to chest level.
3. Hold the position for at least 5 seconds.
4. As slowly as possible, inhaling air through your nose, return your upper limbs to the starting position.

Pull behind the head and to the chest

Fitness instructors incorporate vertical pulls to the chest or behind the head into their clients’ training regimens, depending on whether the client’s arms or back muscles require more work. The athlete trains his back muscles by moving the cable behind his head, while he maximizes the use of his arm and front muscles by bringing the movable handle closer to his chest.

Even though the methods for performing the loads under consideration are similar, research indicates that the traditional exercise direction (i.e., "in front of you") is twice as gentle on human shoulder joints.

Reverse grip pull

You can exercise your back muscles to their fullest potential with reverse grip pull, which spares the muscles in your upper limbs or chest from strain:

1. Sit in a block structure, facing the cable. Straighten your back, place your hands on the handle of the machine, turning your hands with the back of your palms towards you.
2. Simultaneously with an exhalation, bend your arms and pull the bar towards you.
3. Touch the chin with the movable handle. Fix the position for 5 seconds. The body should remain static while changing the position of the body.
4. Slowly inhale, straighten your arms.

Pull with grips of different widths

Different width grips are used to work the muscles from different perspectives, focusing the force on a particular region.

In terms of width, grips are:

• wide (hands are placed wider than shoulders);
• medium (hands are placed on the handrail opposite the shoulders);
• narrow (hands are fixed between the shoulders).

Using any kind of grip that is chosen has no bearing on the exercise technique. When working out arm muscles, use a narrow grip vertical pull in a block trainer; for a more complex load, use a medium grip; and for a targeted effect on the chest and back, use a wide grip (subject to the correct amplitude).

One-arm pull

The following sequence of steps should be followed when doing a vertical pull with one arm:

1. Sit in the machine, facing the movable handle. Straighten your back, rest your feet on the floor. Put one hand on the movable platform, turning the back of the palm away from you. Put the other hand on the knee of the leg of the corresponding side of the body.
2. As you exhale, pull the cable down without changing your body position.
3. Bring the handle to chest level, fix the position for 7 seconds.
4. Slowly straighten your arm.

Front pull

An iconic variation of this load is the vertical front pull. Adherence to the exercise protocol guarantees complete activation of the needed muscle group (the direction of the exercise is dictated by the grip choice).

Method:

1. Sit on the support bench of the simulator, having previously set the "working weight". Place your hands in the selected grip on the movable handle. Rest your feet on the floor, straighten your back.
2. Pull the cable towards you, accompanying this action with an exhalation.
3. Having reached the chest area, fix the position for 7 seconds.
4. Slowly return to the starting position.

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How can you improve the quality of muscle contractions?

In order to improve the quality of muscle contractions during vertical traction, seasoned fitness trainers advise counteracting the "intermediate" chain’s partial load. It is made up of the wrists, biceps, and shoulder girdle muscles. During the exercise, you can use wrist straps to stop the "leak."

By positioning sports equipment correctly, extra stress can be removed, resulting in longer and more focused muscular corset training.

Basic rules for completing a workout

A cool-down is a necessary part of any workout, even ones that don’t involve vertical traction. Stretching and breathing exercises targeted at returning the athlete’s heart rate to normal following strength training should be included in the last set of exercises.

The simplest and most efficient way to strengthen the muscles in your arms, shoulders, back, and girdle is to perform vertical traction exercises with a block trainer.

Nevertheless, if the athlete has no contraindications, it is advised to only incorporate the exercise into the complex. Exercise should only be done under the guidance of a certified fitness trainer who can accurately determine the "working weight" and ensure that the technique is being followed.

Article design by Oksana Ilchenko

Exercise	Description
Seated Vertical Traction	Sit with your back straight. Grab the bar with a wide grip. Pull it down towards your chest while keeping your elbows back. Return to the start position slowly.
Vertical Traction Behind the Head	Sit with a straight back. Grab the bar with a wide grip. Pull the bar down behind your head, keeping your back steady. Slowly return to the start position.
Narrow Grip Vertical Traction	Sit with a straight back. Use a narrow grip on the bar. Pull the bar down towards your chest, squeezing your back muscles. Return to the starting position in a controlled manner.

A great way for women to strengthen their upper body muscles, such as the arms, shoulders, and back, is to perform vertical traction exercises in a simulator. A well-rounded workout can be accomplished by combining variations such as sitting, on the back, behind the head, or with a narrow grip.

It takes proper technique to get the most out of it and stay safe. Keep your back straight, move with control, and use your core the entire time you perform the exercise. You can tailor an approach to your fitness level and goals by adjusting your grip and body position.

As you gain strength and confidence, remember to gradually increase the weight from where you started, keeping it comfortable at first. By incorporating these vertical traction variations into your training regimen, you can improve your overall stability and posture in addition to developing a toned and strong upper body.

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