Lift up, grasp the ends of the neck grip the bottom (reverse grip), shoulder width apart. On straightened arms tighten neck down, sit down and fill in the thigh under the cushions. Straighten your torso and gently lift her shoulders. Hips recorded between the seat and cushions, a foot on the floor. Hands fully extended and slightly tilted forward. Load hangs on the stretched rope. Strain the psoas and lock the vertical position of the body until the end of the set. Inhale and hold your breath, pull the bar to the chest, sending the elbows along the sides straight down his back.
Once the neck touches the chest, pause, even more tense and try to keep the broadest shoulder blades together. Exhale and slowly return the bar to its original position. Tips The more straight arms in the original position, the more stretched tremendous back and the more reduced the lower part of the broad thrust at the very beginning. Dropping the bar to your chest, keep your elbows is not "froze" for a second and kept moving along the diagonal presence – and down his back. Once your elbows stop the work immediately included biceps. Motion of the elbow is terminated only when the bar touched the chest.
Keep the torso upright and your back slightly arched in the lumbar spine in Throughout the set. Leaning back, you reduce the load on the lower lat. Do not use very heavy weight, otherwise you will pull his biceps. Holding the breath during traction makes it easier to keep your back straight and greatly reduces the bottom of the broadest. To increase pressure on top of the broad, direct your elbows down, as close to your sides. The more you reduce the scapula, the stronger the juice upper lats. Application To: Athletes to the average level of training and higher. When: In the middle of the train back after the pull-ups and / or vertical thrust wide grip.