Bent-over barbell row. Technique for performing pull-downs of the upper block to the chest and behind the head with a different grip Technique for performing the exercise, standing bent-over barbell row

Greetings, friends! Without further ado, today we will look at the technical side of the pumping process, namely, an exercise called lower pulley row. After reading, you will learn everything about the muscle atlas, the advantages and technique of execution, in addition, we will reveal which of the deadlift variations is better for developing the back muscles.

So, if everything is assembled, then let's start broadcasting.

Lower block thrust. What, why and why?

I think you have noticed that not only the male population goes to the hall; young ladies are also quite frequent guests of this muslin establishment. Usually they (You, my beauties) If they don’t like various dumbbells, barbells, weights, etc., free equipment - better give them exercise equipment. They are understandable by their design, and therefore unclear by the technique of execution, i.e. For the most part, what this particular iron machine is intended for is not addressed. The lower block row exercise can (including) be classified as a women’s exercise, not in the sense that it is only their nationalized exercise machine, no, it is also suitable for men, it’s just that the block does not provide an increase in muscle volume and is “toning”, it is a muscle tightening and giving them tone, which is exactly what ladies need. So, let's get started with getting to know the lower block pull.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

The exercise targets the development of the back muscles and is one of the best for increasing strength and power in the upper body. It allows you to give the torso a V-shape and create the illusion of a thin waist.

Taking part in the work:

targeted muscles - back (entire volume);
synergists – spinal extensors, trapezius (middle/lower), rhomboids, latissimus, teres major/minor, deltoids (posterior), brachialis, brachyradialis, pectoralis major (sternal head), infraspinatus;
dynamic stabilizers – biceps, long head of triceps;
stabilizers - hamstrings, gluteus maximus, hip adductor.

The complete muscle atlas looks like this (clickable):

Advantages

Performing lat pulldowns offers the following benefits:

general strengthening of the entire back mass;
V-shaped figure profile (narrower waist);
development of posture and straight back;
high security;
great variability;
convenience and clarity of execution.

Execution technique

The exercise belongs to the category of “ease” and does not represent any abstruseness, however, we will analyze the technique step by step. It includes the following steps.

Step #0.

Go to the machine and install the V-bar as a handle. Sit on a bench with your feet on the front platform and grab a neutral grip (palms facing each other) by the handle. Keep your back straight, arms extended. This is your starting position.

Step #1.

Keeping your torso stationary, pull the handles (until the abdominal muscles touch) to the lower abdomen. Exhale as you complete this part of the movement. Maintaining peak contraction 1-2 seconds, while inhaling, return the cable to IP.

Step #2.

Repeat the specified number of times.

In the picture version, all this disgrace looks like this:

In motion like this...

Variations

In addition to the classics, there are the following variations of the lower block thrust:

one-arm row;
pull with rope handle;
wide handle row straight grip;
wide handle row reverse grip.

Secrets and subtleties of implementation

Despite all its simplicity, it is necessary to remember the following technical features:

at the end point of the trajectory, squeeze your shoulder blades as much as possible and maintain this tension 1-2 seconds;
do not straighten your legs completely, leaving them slightly springy;
the classic version does not tolerate the body being pulled forward (extension) and backward (contraction) by the weight, however this option also takes place;
pull the handle towards you not through your hands, but through your lats, due to isolated pulling of the elbows back and compression of the shoulder blades;
do not throw the weight, but smoothly return it to the starting position;
When pulling, keep your elbows as close to your body as possible;
when lifting heavy weights, let’s do it a little by tilting the body back;
The straps will help support a lot of weight, so wrap them around the handles.

So, we're done with the technical part, let's move on to the practical part.

Which handle is better: wide or narrow V-shaped?

Typically, lower block rows are carried out with a narrow grip and switched to the wide grip version. In this case, the back muscles receive a constant one-sided load, in particular, the middle is worked out. A wide grip allows you to place more emphasis on the top of the trapezius/diamond shaped, rear deltoids, in which case the arms should be parallel to the floor, and the bar should be pulled to the bottom of the pectoral muscle. With a narrow grip, the emphasis shifts to the middle/lower back and the lats are more involved. The wings are stronger than other back muscles, so a narrow grip will allow you to use larger weights and, as a result, provide a better stimulus for growth.

Conclusion - to completely develop your back (each of its departments and segments) you need to use different grips and handle options.

Actually, that’s all I have, let’s summarize and say goodbye.

Afterword

Today our technical arsenal has been replenished with another exercise called lower pull-down. Now you can safely blow into the gym and try it out in practice. Well, you're still here, what are we waiting for?

I'm doing a pen on the sim until we meet again!

PS. How do you train your back, what do you use?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :) .

With respect and gratitude, Dmitry Protasov.

The bent-over barbell row (forward and reverse grip) is a basic exercise in powerlifting and bodybuilding. Used to develop the back muscles, it significantly improves the overall level of the athlete.

The exercises are intended to be performed by intermediate and advanced athletes, but can also be performed by beginners.

It should be performed at the beginning of back training - when there is no fatigue yet. After you have completed the bent-over row of the barbell, you can proceed to other types of rows: horizontal, vertical, etc.

What muscles are involved?

Bent-over barbell rows are a basic exercise for growing the teres major and latissimus muscles, as well as the posterior deltoid muscles.

The latissimus muscles are large muscles of the back that cover the back from below and in the middle. These muscles look especially impressive when an athlete poses; they are also one of the main ones that influence the overall strength of the athlete.

The teres major muscles are located near the upper lateral portions of the latissimus muscles.

The deltoid muscles (posterior bundles) are located behind the shoulder joints.

When performing the exercise, the trapezius and rhomboid back muscles are involved. The trapezius is found in the middle of the back, starting at the base of the skull and extending to the middle of the spine and to the shoulders. The rhomboids are located in the middle of the back next to the trapezius muscles.

You can emphasize the load on different areas of the back by changing the width of the grip, as well as changing the angle of the body.

Bent-over barbell row exercise options

The exercise is performed in the following variations:

straight grip;
reverse grip;
different grip.

When performing the exercise with a direct grip, a good load on the latissimus muscles is provided, but for many, especially beginners, it is very difficult to maintain the correct trajectory of movement.

With a reverse grip, it is easier to maintain the trajectory, this is a more comfortable position, however, with it the biceps is included in the work and the ligaments are heavily loaded.

When performing the exercise with a different grip, better retention of the bar is ensured when choosing a very heavy weight.

Execution technique

The exercise is performed as follows:

You need to stand in front of the barbell with your feet shoulder-width apart. Bend your legs slightly at the knees.
Bend over and take an overhand grip, placing your hands slightly wider than your shoulders. Do not bend your elbows.
Straighten up and lift the barbell.
Take the starting position, bending slightly at the waist, tilting your torso forward, the angle of parallel with the horizontal is 30 degrees, your head is looking forward, your knees are slightly bent. The lower back muscles are tense, the bar is located in front of the shins. Until the end of the approach, the starting position is maintained.
Taking a shallow breath, hold your breath. Without moving your elbows to the side and up, keeping them moving straight back, pull the barbell towards your stomach, trying to raise your elbows up. The barbell stretches only due to the work of the muscles of the shoulders and back.
The lower back muscles should remain tense until the end of the set.
After pulling the barbell up, exhale and lower it to the floor in a smooth motion.
Each repetition is performed in the same way.

Bent-over barbell row with reverse grip

Allows you to pump well the bottom of the latissimus muscles, the bottom and middle of the trapezius muscles. A basic exercise to thicken the muscles in the middle of the back.

Performance:

The starting position is the same - with your knees slightly bent and shoulder-width apart, stand in front of the barbell. Take with a reverse grip, arms wider than shoulder-width apart, and lift the barbell with your torso straight.
Further execution of the exercise is similar to the straight grip.
When performing the exercise with a reverse grip, the elbows can rise strictly vertically, while when using an overhand grip, they are provoked to spread to the sides. Therefore, with a reverse grip, the correct form of movement is easier to maintain.

Errors during the exercise

The most common mistakes athletes make when performing an exercise:

Movements of the legs, head, body. These parts of the body must be motionless.
Unstable position on the floor. It is necessary to keep your feet shoulder-width apart, otherwise you will not be able to firmly take the correct position during the exercise.
Incorrect distance between the hands: it should be wider than the shoulders, which provides greater amplitude with the elbows raised up.
The beginning of the exercise is accompanied by a maximum load on the bottom of the latissimus muscles, but after the elbows pass the level of the back, the shoulders are pulled back, the load goes to the top of the latissimus, rhomboid and trapezius muscles.
The curve of the spine should be natural and not change throughout the entire exercise. Many people do not hold the pose with their chest out and their back slightly arched in the lower back. Slouching is unacceptable and dangerous.
Too heavy a weight will not allow you to perform the exercise correctly.

You cannot straighten your legs; they should always be slightly bent.

Tips for performing the exercise bent over barbell row

The torso, head, legs must remain motionless during execution. It is advisable to achieve an angle of inclination between the back and the horizontal of 45 degrees.
The barbell is pulled by the muscles of the shoulders and back; the biceps do not work. The elbows should be directed upward from behind, due to which the arms bend.
You should try to raise your elbows higher. The upper part of the latissimus muscles, the rhomboid and trapezius muscles work fully only after the elbows pass the level of the back. The shoulders are pulled back during execution.
Do not use very heavy weights, as this may damage your technique. You will be trying to lift the barbell using your entire body, when your back muscles should be working. If the weight is too heavy, the elbows will not rise above the level of the back.
When performing the exercise, the head should look forward. It is permissible to tilt it slightly, setting the gaze only slightly below the horizontal parallel. If you tilt your head too much, your gaze will be directed to the floor, which will lead to a dangerous rounding of your back.
The exercise is recommended as a basic exercise for athletes of average and high levels of training.
Perform the exercise at the beginning of the back complex. Once completed, you can perform vertical and horizontal rows.
The number of repetitions in a set is 6-10, the number of approaches is 3-4.

Bodybuilding and fitness are activities that cannot be done without strength exercises on simulators. In this sense, the seated pull-down is a universal exercise, used with equal success in both places.

The seated lat pulldown is a classic exercise for strengthening the back.

Basic

The main group includes targeted muscles included in the spinal mass, also called antagonists due to the performance of opposite anatomical functions. In this case, the pressing movements of the pectoral muscles are opposed to the traction movements of the spinal muscles.

The main load falls on the latissimus muscles, as well as the rear deltoids.

Bodybuilding is largely built on antagonistic movements, which, due to the ideal combination of these muscles, allow them to be used effectively at the same time.

To some extent, the main muscles for pulling power movements in a sitting position also include the spinal extensors, middle and lower trapezius, rhomboids, teres (major and minor) muscles, brachialis and brachiaradialis, sternal head and infraspinatus muscles.

Additional

The long head of the triceps and biceps (dynamic stabilizers), as well as muscles - simple stabilizers:

adductor femur;
gluteus maximus;
hamstrings.

The full muscle layout can be seen in the diagram.

Exercise options and technique

The exercise can be performed in several variations. The main difference: wide and narrow grip. We recommend trying both options to understand which muscles receive more load.

Wide-grip lower block row to the waist

The peculiarity of using a wide handle for seated rows with arms raised to its edges is, first of all, that it is possible to move the shoulder blades further. In addition, the bend on such a handle allows you to increase the amplitude of the compression movement. The hands extend further than the chest, that is, further than the ribs. In any case, due to the increase in amplitude, the shoulders are pulled back to a greater extent - this is precisely the advantage that is given by pulling the lower block to the belt with a wide grip.

Pulling the wide handle is carried out not to the stomach, as in the classic movement, but to the chest, and the elbows move through the sides at the height of the handle itself.

Pull-down of the lower block to the waist with a narrow grip

The closer the grip, the more convenient it is to do the exercise. Therefore, every tenth person training on the simulator prefers to use a narrow grip when pulling the lower block to the waist while sitting.

To start sequential description of the classic technique of pulling the lower block to the stomach(it is to this that the handle is pulled when pulling with a narrow grip), a characteristic feature of which is the static position of the back, without dynamics in the lower back.

At the starting point, the arms are straightened without bending the torso forward, the knees are slightly bent, and the legs are supported.
A traction movement is performed towards the abdomen, during which the shoulder blades move back and are brought together. Pull with your shoulder blades, not your arms, and keep your back straight.
After this, straighten your shoulder blades again, but throwing the handle of the exercise machine. Allow your shoulders to stretch forward and stretch your back muscles.
After straightening the arms, the beginning of the movement is repeated (while exhaling).

The hands in the classic version move smoothly, stopping at the extreme point (the inner parts of the palms touch the ribs) while simultaneously retracting the shoulder blades.

When you finish the exercise, be sure to release the weight with a straight back. You can either lean forward and give up the weight, or loosen the support in your knees, the weight will pull you forward along the bench until the plates are in place. In any case, keep your back straight to avoid injury.

There are other modifications of the narrow-grip row in stock:

the back is still straight, but dynamics appear in the lower back (this option is also within the classic one);
reverse (backs of palms down) narrow grip of a wide handle (other technical details remain unchanged) - this movement is more convenient for the hands, since the biceps are connected to it;
narrow grip of a wide handle from above - used to simulate a bent over row of a barbell. Since not everyone uses the barbell in the gym, this type of exercise is rare.

With a narrow grip, the muscles of the lower back work more intensely, and with a wide grip, the muscles of the upper back work more intensely.

Pulldowns from a seated position with one hand perfectly replace boring games with weights and dumbbells.

Performed with each hand in turn. The free hand is placed on the thigh or on the side bone.

The principle of the movement is the same as the bent-over dumbbell row: as you exhale, the block is pulled towards you (while simultaneously rotating the hand to the position of the palm facing upward), and in the meantime the shoulder blade is contracted on the back. Only one shoulder blade works, specifically directing the load to the latissimus muscle. The reverse movement is done while inhaling.

Despite the weight of the block being no less than that of a barbell or dumbbell, the effectiveness of such traction is no less.

How to avoid getting injured

To avoid damage to the lower part of the spine, limit the amplitude of body deviations from the vertical (no more than 10° when bending forward and leaning back).

Proven safety precautions against injury include:

the seat height at which the pulley cable will remain parallel to the floor during its movement;
foot supports that prevent the body from sliding;
serviceability of all equipment.

Common mistakes

Body rocking.
Slouched back.
Raising your elbows to the sides.

Such movements are erroneous because their consequence is a decrease in the efficiency of the training.

Instead of a rigid handle, you can use a rope handle.
Do not be too hasty to start the reverse movement - a 1.5-2 second delay at the extreme point will enhance the training effect.
Since the arm muscles play a supporting role, try to apply the main load to the latissimus muscles, moving your elbows almost touching the body and squeezing your shoulder blades.
When increasing the weight of the block, use straps for the handles.
Don’t get carried away by one form of grip; using them all (albeit in different proportions) will give greater harmony to your physical development.
In the absence of the necessary block simulator, lower block rows can also be performed in a crossover, but it is more suitable for those who already have a decent body weight.

Video with technique

To pump up the back muscles, especially the wings (latissimus), you need to do various pull-downs: to the chest, lower back, behind the head, pull-ups and other exercises. The lat pull-down is one of the main exercises to achieve this goal.

Why include exercise in your workout?

The vertical pull-down is a basic exercise that simulates pull-ups. Therefore, it is important to perform it to strengthen the back muscles. Naturally, working on the horizontal bar without weights, the athlete will achieve little. In order for muscle growth (hypertrophy) to occur, good progressive loads are needed.

The lat pulldown allows you to use weights that exceed your own body weight. At the same time, there is no danger of falling down and falling - after all, you are sitting. Block traction is very important, and now you know why.

Exercise options

You probably noticed that there is only one handle on the top block - long and slightly curved at the edges. In fact, there are other options, but the vertical block pull is done with just this one.

To fully utilize the entire area of the latissimus muscles, you need to pull the weight with different grips: behind the head, to the bottom or top of the chest, to the neck. There are options for a wide grip, narrow, forward and reverse and their combinations.

Each nuance can significantly change the exercise. Most often, one complements the other, which we will talk about next. For example, a wide grip vertical row can be complemented by a narrow grip.

Technique

Pulldowns with a narrow or wide grip, behind the head or to the chest while sitting are variations of the same exercise. Each of them has its own characteristics that every athlete simply needs to know. This knowledge will give a tangible advantage when using a block simulator.

Narrow grip

This is a reverse grip vertical row. Set the weight to 10–15 kg for warming up in the block machine. Adjust the seat so that your legs fit snugly between the seat and the leg support bolsters. If the bolsters are too low, you will not be able to sit properly. And if it’s high, a large weight will lift you up during exercise in the block simulator. Vertical rows with improper form are a bad idea. In this case, the position of the hands should be parallel.

Stand up and grab the handle with a narrow reverse grip. The distance between the hands is 10–15 cm.
Sit with your arms straight with the weight up, feel the weight.
Using the strength of your latissimus muscles, bring your elbows down. At the same time, the handle (bar) of the exercise machine is pulled towards your chin.
Raise your head slightly up so that your face does not interfere with the trajectory of the weight.
Pull the handle down to your neck while sitting, trying to shorten your wings as much as possible: the weight should drop to your chest.
There is no need to lean back, otherwise it will be a different traction option. We do everything while sitting, without lifting our pelvis from the seat.
Hold the weight at the bottom for 1-2 seconds, then return to the starting position. Practice the technique with light weights. Warm-up is 10–15 repetitions.

Set the working weight to do 3 sets of 10 reps. If you can’t pull down on the last reps, or you need to do them with jerks, reduce the weight by 5 kg (usually the step in the block machine is just 5 kg).

This version of the exercise, along with the lats, actively uses the biceps, but the amplitude of movement is maximum.

Wide grip

Option 1: Reverse Grip and Pulldown

This is also a vertical row with a reverse grip. Place a weight of 10–15 kg and adjust the seat of the machine as described just above.

Stand up and grab the handle with a moderately wide grip. Your hands should be slightly wider than your shoulders.
Sit down, stretch your arms up. Lean back a little so that the cable of the block machine stretches under the weight of the weight you installed. Your torso is the counterweight.
Pull the weight downward with the force of your wings so that your elbows point 45 degrees down.
Bring the bar of the machine to the top of your chest, maintaining the angle of your body.
Put the weight back. Do 10-15 warm-up reps.

Place a working weight and perform 3 sets of 12 times. This pull of the upper block to the chest pumps up the bottom of the wings.

Option 2: direct head grip

This is a vertical row with a wide grip behind the head:

Grasp the bends of the bar with your hands with an overhand grip. This grip is considered wide.
Sit down. The body must be positioned strictly vertically; deviations back or forward are inappropriate in this case.
We tilt our head slightly down so that the back of the head does not interfere with the movement of the bar.
Using the force of the wings, we pull the weight down behind the head, touching the neck.
Hold the weight in the lower position for 1-2 seconds and return to the starting position.
We do 10–15 warm-up approaches.

Next, set up a working weight and perform 3 sets of 10 repetitions while sitting. This version of the exercise will be more difficult and traumatic than the others, so it is better to use it for experienced athletes. It is believed to best engage the teres major muscle.

Option 3: straight wide grip to the chest

This is a vertical pull-down to the chest or a vertical pull-down with a wide grip to the chest:

We grab the bar in exactly the same way as in the previous exercise.
We tilt the body a little back, and also tilt the head a little back.
Using the force of the wings, while sitting, we pull the weight to the top or bottom of the chest. In this case, by deflecting the body, we achieve the desired angle for proper muscle function. Such an effect cannot be achieved by pulling a horizontal block.

This pull of the upper block to the chest pumps the top of the latissimus muscles. In addition, there are handles for doing parallel grip rows. This is acceptable, but it is better to pull a horizontal block with a parallel grip.

The overhead row is an exercise for the back muscles. It’s not for nothing that we always focus on the phrase “with the power of wings.” This means that you need to clearly feel what you are working with, which muscles are involved in the process.

The fact is that a significant part of the load from this deadlift can be taken up by the strength of the biceps, and the rest can be carried out with the wings. In this case, the meaning of the exercise is lost. And it’s the biceps that will get tired. Usually in humans they are much stronger than the wings. Therefore, when the weight goes to the latissimus muscles, they immediately begin to experience discomfort, sometimes even hurt and “fail”. The weight immediately becomes heavy.

When you're lifting a heavy weight and it feels light, think about whether you're doing the exercise with your biceps. There is a wide range of specific exercises for them, but here they simply help, but do not dominate, as is often the case with most novice athletes.

Elbow position

Raise your hands up in front of the mirror. Pay attention to your wings, turn your elbows in different directions - what do you see? The wings are moving. Therefore, the position of the elbows during any deadlift decides how much of the lats will be worked.

This is why there are different hand positions. It is necessary to hold your elbows in a strictly defined way in each grip variant. This will ensure that the necessary areas of the spinal muscles work. During the exercise, your elbows need to be fixed so that they do not “float” from side to side.

Also watch your shoulders. In any case, the movement of the arms will be parallel, but one shoulder may be higher than the other.

Jerks, cheating, injuries

If you do jerks, it means you took a lot of weight. Turn it down and do everything smoothly.

Some people pull the bar down using their own body weight, giving the movement an initial acceleration, and then use their muscles to return it back. This is dangerous, you risk damaging the ligaments.

The exercise involves the posterior bundles of deltoid muscles. They are very vulnerable, and for their sake we do a warm-up to warm them up properly. If it’s not so easy to pull the latissimus muscle, then it’s easy to pull the shoulders. It is enough to make a sharp jerk on the “cold” muscle. The easiest way to do overhead pull-downs is with a reverse grip; this is where shoulders are most often injured. Be careful and the vertical block pull will serve you well!

Due to fundamental anatomical reasons, the latissimus dorsi muscles are not able to function in isolation. They represent only part, albeit the most impressive, of a powerful ensemble of synergistic muscles, which includes the erector spinae muscles, teres major and minor, subpectineal, rhomboid, and trapezius. Pulling a block behind your head or sitting to your waist is clearly not enough here. We need a large-scale approach - a specialized complex of seemingly similar movements that actually load the back muscle mass from completely different angles. I offer you a series of half-forgotten movements from the professional arsenal, which equally impact “mass” and shape.

A few words about repetitions. The back is a naturally extremely strong muscle group. To “swing it up”, you need solid weights, which lead to “failure” somewhere around the 6-7th repetition. In any case, do not plan more than 8 repetitions in a set. And most importantly, immediately increase the weight when you feel that you can do one more repetition with the same weight.

This exercise requires perfect technique, otherwise the main load will shift from the lats to the deltoids. The best results are obtained only with an extremely wide range of motion. At the bottom point, achieve a full stretch of the lats, pull the handle up and back to the limit.

Execution scheme:

If you are going to work with your right hand, place your left foot one step ahead of your right, if with your left hand - vice versa. Bend your knees and lean forward slightly.
Take the handle of the lower block and position yourself at such a distance from the block device that in the starting position your arm is fully straightened and your lat is stretched to its maximum.
Slowly lower the weight until your arm is fully extended and your lat is fully stretched.
To increase intensity, use stepped sets: when you reach failure, reduce the weight and do 1-2 more repetitions. Do not rest for too long - this reduces the intensity, and with it the effectiveness of the exercise.

This exercise can be done with an overhand grip, but personally I prefer the reverse one. In addition, instead of a straight handle, I take a curved one: this reduces the participation of the biceps, accordingly, the lats receive more load.

Execution scheme:

Lean forward 60-80 degrees.
Pull the handle of the block back, keeping your elbows close to your body. The further back the elbows “go”, the better the back contracts.
To increase the intensity at the end of the exercise, do one or two stepped sets.

The advantage of this exercise is that the left and right lats each work for themselves; When performing a two-arm row, the stronger side usually takes on more load.
Take a lighter weight - half that with which you do two-arm deadlifts.

Execution scheme:

The knees are slightly bent, the lower back is slightly arched. Lean forward, but no more than 10 degrees.
Place your “non-working” hand on your thigh.
Do not turn your torso towards your working arm at the end of the repetition; look straight ahead throughout the entire movement.
As you lower the weight, stretch your lats further.
Once you finish a set for one hand, move on to the other.

NARROW GRIP PULL-UPS

This exercise develops the back at the junction of the intercostal muscles and the bottom of the latissimus.

Execution scheme:

Grip straight at a distance of about 15 cm.
Pull yourself up until your chest touches the bar.
Lower yourself down slowly, under control, until your arms are fully extended.
When you can no longer do full reps, move on to partials.

This exercise targets the lower part of the lats. Many bodybuilders lift too much weight and have bad technique.

There is no need to remind: such is the technique, such is the result! And if you work technically, you get the most effective exercise.

Execution scheme:

Grasp the straight handle with a grip about 30 centimeters wide.
Bend your knees slightly and lean forward 10-30 degrees.
Stretch your arms up in front of you, lock your elbows.
Focusing on working your muscles, lower the handle down until it rests on your thighs. At the moment of peak contraction, additionally tighten your lats.
Slowly release the handle upward. At the top point, the arms are much higher than the head.

The most important thing is to lower your arms as low as possible and move your elbows back as far as possible to maximize the contraction of your back. Fully extended arms in the top position provide a powerful stretch for the lats.

Execution scheme:

An underhand grip - about 15 cm wide - is the main trump card of this exercise. Replacing the overhand grip with a reverse grip makes the regular row a completely different exercise.
The reverse grip allows you to work with heavier weights. Warm up properly, and you can take on the maximum load for yourself. But always follow the technique strictly!
During the downward movement, keep your back arched, but not too arched, otherwise much of the load from your back will shift to your biceps.
All movements are controlled. Body jerks provide the ability to lift heavier weights and do more reps, but they are absolutely useless in terms of stimulating growth.
Always achieve a peak contraction at the lowest point of the amplitude.

An excellent option for already one of the best exercises.

Execution scheme:

Place your chest on a bench with an incline of 30-45 degrees.
Raise your elbows straight up and back until your lats contract to their maximum.
Lower the dumbbells down until your arms are fully extended. Try to achieve additional centimeters of stretch, but keep your shoulders in a fixed position.

This option is performed on the same bench, only the knee of one leg rests on the bench.

Execution scheme:

Place your non-working hand on the back of the bench and lean forward 60-80 degrees.
Mentally tune in to work; This exercise requires a clear mind-muscle connection.
Lower the dumbbell down until your arms are fully extended and your lats are fully stretched.
Then lift the dumbbell up, bending your elbow and lifting it as high as possible.
Always achieve a full lat stretch.

The lower back is usually the weak point of all amateurs. Therefore, pumping up your lower back should be one of your main priorities.

As with any exercise that places stress on the lower back, you should warm up well beforehand and then gradually increase the weight using the “pyramid” method.

Execution scheme:

Position the barbell at the top of your traps (as you would for a squat), with your feet shoulder-width apart. The feet are strictly parallel to each other.
Bend your knees slightly. Slowly bend forward at the waist until your torso forms a right angle.
When bending, keep your head straight, do not bend it towards your chest.

In most gyms, this type of bench has a platform for your feet and a small support to support your upper body. Some tripods are equipped with a T-bar with replaceable plates.

Execution scheme:

Position yourself on the bench so that the upper part of the support rests on your sternum, not higher. In this position, the lats stretch better.
When lifting a regular barbell or T-bar, move your elbows as far back as possible to fully contract your back muscles. You can lift your torso from the bench a few centimeters and bend your back slightly - this will shorten your lats even more.
Keep your head elevated. This is a guarantee against “rounding” of the back, which is especially dangerous when muscle fatigue occurs at the end of a set.
Lower the barbell down until your arms are fully extended. Try to achieve maximum stretch in your lats while maintaining a stable shoulder position.
Do not swing your torso or jerk the barbell from the bottom position.