How to do lat pulldowns with straight arms and what does it give? Exercise on the upper blocks - training in a crossover: an alternative to classic exercises in the gym Training the pectoral muscles in a crossover

About 10 years ago, almost all gyms practiced exclusively basic exercises with dumbbells and barbells. All isolated movements, including those on simulators, were ignored.

Today the situation has changed and in the programs of many advanced athletes you can see work on simulators. One such exercise is the straight-arm lat pull-down.

It is worth noting that many people completely forget about him and others like him, and do not focus attention on them.

Isolation exercises are great as “finishers” after basic exercises; they work the muscle well.

Benefits of exercise

The overhead pull-down is suitable for girls who do not like to work with free weights. In addition, this is a good option for adding variety to the training process and working out your back.
The Straight Arm Pulldown can be used as a “push” to build strength, endurance, and muscle mass. This is a “thinner” for any training program, including a conservative one.

The straight arm lat pulldown is not a basic exercise, so it should always be a secondary exercise, not a primary one.

In the modern scientific community, it has been proven that isolation exercises allow you to feel the target muscle much better. Working with just one base, not everyone can get the desired results. Alas, the body is designed in such a way that the muscle needs to be constantly shocked. Moreover, this must be done from different angles.

Do you want to improve your figure and health, without harming your spine and joints? Get my free resources on smart fitness at the gym or at home and learn how to exercise the right way!

They are suitable for both beginners and “advanced” fitness fans :)

I would like to note that the standing pull-down of the upper block to the waist is somewhat similar in technique to a pullover. Only in this case, the emphasis is more on the back.

Advantages:

Forms a strong and robust torso;
Works the back well;
Widens the back;
Suitable for both boys and girls who do not want to work with hardware.

What muscles are activated during work?

During the process of pulling the upper block on the crossover while standing:

The main load falls largely on the latissimus muscle. This is an isolated exercise. Other muscles practically do not take part in the work.
The pectoralis major and minor muscles, as well as the shoulder blades, act as synergists.

Pulldowns on a crossover: technique of execution

The correct technique will allow you to effectively work out the latissimus muscle and also avoid injury. There is nothing complicated about it, since the exercise is classified as simple. All actions take place on a simulator such as a crossover. You will also need a wide handle. Let's look at it step by step.

To take the starting position, follow these steps:

Grip with two hands - slightly wider than shoulder width.
The position of the hands is slightly above shoulder level.
We pull the block towards us and retreat a few steps.
Straighten your arms and stand in a stance with your feet shoulder-width apart.
For better support, the toes can be slightly turned outward.
The forward tilt of the torso should be approximately 30 degrees.

To reduce the stress on your elbows and knees, you can bend them slightly during the exercise.

Performance:

Exhale and pull the handle towards you up to your thigh. It is important that the effort falls not on the arms, but on the latissimus muscle.
As you inhale, bring your hands back.

What can be replaced?

This exercise is an isolating exercise, so a minimum number of other muscles are involved in the work. After all, the entire load falls on the target muscles – the latissimus.

The best alternative would be various basic exercises, as well as any other isolating exercises that work the target muscle. If you need something similar to this exercise, then there are the following options:

Use of elastic bands or straps for two hands;
Replacing the handle with a rope;
Change position - kneeling.

Summarizing all of the above, it is worth noting that this exercise is best suited for girls. As for beginner guys, you can include it in the program as a finishing exercise, but not the main one. Also great for adding variety to your training program.

It is worth understanding that the vertical pull-down will never replace basic exercises, so it must be included in the set with the basic ones.

When you include straight arm deadlifts in your program, you should adhere to the following recommendations:

While performing the exercise, do not bend your arms. They should remain straight. A slight bend in the elbows is allowed.
With your hands all the way down to your hips, hold for a few seconds to better stretch the fibers.
Don't round your shoulders or bend your lower back.
The handle should not rise too high, in which case the deltas will be involved in the work.
There is no need to make an impulse, the movements should be measured, without jerking.
The downward movement is performed explosively, and the upward movement is performed slowly.

As for approaches and repetitions, everything is individual. The standard and classic scheme will look like this: 3-4 sets of 12-15 repetitions. Naturally, the number of sets and repetitions can vary depending on the athlete's goals.

A great exercise to wake up your lats. An excellent effect is achieved with the help of a large amplitude of movement, thanks to which the muscles are worked out so well.

Muscles that take part in the exercise:

Latissimus dorsi muscles
Pectoralis major and minor muscles
Triceps
Triceps brachii
Rectus and oblique abdominal muscles
Wrist flexors

Advantages:

Accented and isolated work on the latissimus dorsi muscles
Forming a V-shaped torso
Increasing back width

Exercise technique:

Preparation:

Take a wide handle and attach it to the pulley machine. It is advisable to grasp the handle with a wide grip. Take a step back, align your legs at shoulder level, and also bend them slightly at the knee joints, your arms should be almost completely straight. Bend your torso forward.

Performance:

Keep your arms straight, inhale, and begin to pull the handle down until you reach hip level, exhaling at the same time. Stay in this position for 1 second, while the pull itself should be performed only with the help of the latissimus dorsi muscles. After this, take a breath and return to the starting point. Repeat the specified number of times.

Recommendations for implementation:

Do not bend your arms throughout the movement
At the end point of the movement, expand your chest and arch your back
Don't raise the handle too high
Perform the deadlift at a specific pace: push down powerfully and slowly return up.
Number of approaches 4, repetitions 15 - 20

I suggest you check out this great exercise:

Pulling the block down with straight arms

Block pull down with straight arms (pullover)

Pulling a block down with straight arms while bent over biomechanically resembles a “hybrid” of a pullover and a wide-grip row. It is one of the exercises for the latissimus and rhomboid muscles, but involves more stabilizers and rotators of the shoulder.

Purpose of the exercise

In bodybuilding they usually say that this movement gives a characteristic “shoulder turn” and helps give the body a V-shape. In reality, the purpose of the exercise depends on the body type and the purpose of the training. While for some people this exercise is a good way to “lift” the chest by engaging the lats more, for others it is purely a rehabilitative movement for the rotator cuff.

Movement is included in training in different ways. If a light, “pump” back workout is planned, this may be the first exercise in the cycle, if something heavier is planned, with a deadlift, this may be one of the final exercises.

Technique for pulling a block down with straight arms

It is necessary to adjust the height of the machine so that when you move your arms to the top position (tilt at 45 degrees to the axis of the spine, arms in the same plane with your back), the weight returns completely to its original position. For most average to tall people, this is the highest position of the crossover lock. If you are short, you can lower the clamp a little. It is allowed to stand on the step platform at the lowest point, if necessary.

The shoulder blades are “tightened” to the spine, but not so tight that it is impossible to rotate the shoulders. The stomach is tightened, the natural deflection in the spine is removed, the hands are placed on top of the handle, and a closed grip is used, the palms cover the handle and press on it. The tilt of the body is maintained throughout the exercise.

By pressing the handle with your hands, the weight is raised until the handle comes to the level of the pockets, that is, to the top of the hips. Throughout the movement, keep your back tense, arched and straight. Once the contact point is reached, the weight is returned to the starting position, also creating additional resistance with the arms.

Technical errors include “dropping” the weight so that the weights hit each other and the muscles remain relaxed in the process of returning to the starting position, as well as bending the back at the lower back, arching the back into a hump, bending the elbows too much when the load is shifted to the triceps, and adducting shoulders to ears.

Approaches and repetitions are determined depending on the purpose of the training, usually 3-4 sets of 8-20 repetitions, drop sets and light weights are allowed.

Working with free weights is the foundation of the training process, but for greater training results, you should not ignore isolation exercises. The crossover exercise machine on the upper blocks will help you diversify your training plan and give your muscles the desired shape.

Crossover trainer: design and training features

Almost every gym has a universal block-type device called a crossover. Its classic design consists of two power blocks connected by a frame. There are other modifications of the simulator:

single-sided block rack;
corner crossover;
triple design;
double block or block frame.

All crossovers are equipped with upper and lower traction blocks, the height of which is adjustable depending on the height of the athlete and the goals of the activity.

Advantages of working in a block simulator

Crossover training is characterized by great variability: here you can influence the target muscles in a variety of ways from different angles.

Working with free weights has many benefits, but it is characterized by the loss of some of the load during the return of the apparatus to the starting position with each repetition. This does not happen in a crossover: due to the specifics of the cable-pulley system, muscle fibers actively work regardless of the phase of the exercise.

Any movement in this simulator, due to the cable mechanism, occurs in accordance with a given vector. This minimizes the work of stabilizer muscles and makes it possible to feel the contraction of the target muscles, which is important for beginners. However, if a beginner athlete is interested in gaining muscle mass, he should not avoid basic exercises with free weights.

Working out the shoulder muscles in a crossover

The muscles covering the humerus are the object of intense training for gym visitors. The biceps (biceps muscle located on the inside of the shoulder) and triceps (three muscle bundles on the back of the humerus) form an attractive shape of the arms and are an indicator of decent physical shape. To give greater clarity to this area, a crossover is used.

Arm extension on the upper block

The exercise in isolation loads the triceps. It is performed with different handles, but the rope allows you to work in a larger amplitude and makes it possible to “hook” the deepest muscle fibers.

Having secured the selected handle to the upper block, install the weight. Stand facing the simulator, slightly tilting the body forward and slightly bending the legs at the knee joints (“soft knees”). You can put one leg forward a little. There is a natural arch in the back, the chest is straightened.

Taking the handle, lower it down so that an angle of 90° or a little more is formed between the forearms and the shoulder.

Using the force of the triceps brachii muscle, the handle is lowered towards the front surface of the thighs until the arms are fully straightened. Elbows are kept close to the body. Exhalation should coincide with the moment of maximum effort.
At the bottom point, linger for 1-2 counts, contracting the triceps.
While inhaling, slowly, without allowing inertial raising of the arms, return to the starting position.

Do 10–15 times in 3–5 sets.

The features, advantages and disadvantages of the exercise are discussed in the video:

Video: Arm extension on the upper block

Bending arms on the upper block

This movement loads the biceps and brachialis, the brachialis muscle located underneath it. It is done while standing on the floor or sitting on a bench.

This exercise will require a double pulley and D-handles attached to the cables in the top position.

Holding the handles with a reverse grip (wrists away from you), they are located in the central part of the device. It is desirable that the blocks are 30–40 cm above the shoulder line.
The arms, slightly bent at the elbows, are statically tense and are located in the same plane with the racks of the simulator. The hands are slightly turned towards the head.
Straining the biceps, while exhaling, pull the handles towards the head.
When the brushes reach the line of the temples, stop for 1–2 counts.
Inhaling, slowly and under control bring your hands to the starting position.

Do 10–12 times in 3–4 approaches.

Do not relax your shoulders or wrists until the set is completed, as this can lead to a sprain or dislocation.

Training the pectoral muscles in a crossover

The pectoral muscles are a large muscle mass that requires high-quality development. To get not only the desired muscle volume, but also clear definition, you need to supplement basic exercises with isolating exercises. Crossover training is perfect for this purpose.

This exercise is suitable for those who, for some reason, do not have the opportunity or desire to do bench presses in the classic version. It does not have the same pronounced mass-gaining effect, but it helps to draw the relief of the pectoral muscles, is less traumatic for the shoulder joints and can be performed without the help of a belay partner.

Before starting the lesson, attach the handles to the lower blocks of the crossover and install weights. Place a bench in the center of the device and lie down on it. The handles are pulled towards you so that the arms bent at a right angle are at the lower border of the chest.

Taking a deep breath, as you exhale, simultaneously squeeze both handles upward.
In the top position they freeze for a couple of seconds.
As you inhale, lower your arms to the starting position, maintaining the tension of the pulley cables and not unnecessarily moving your arms down.

Perform 15 repetitions in 4-5 approaches.

The exercise can be done on a horizontal or inclined bench.

Reduction of arms on a block simulator

This movement, reminiscent of the flapping wings of a bird, contributes to the detailed delineation of the pectoral muscles, perfectly complementing the basic exercises.

You have to work on a double block, on each side of which the required weight is installed at the top. Taking the D-shaped handles in your hands, you take a stable position in the center of the device, maintaining a flat back position while maintaining a natural deflection. The body is slightly tilted forward (no more than 15-20 o from the vertical position). The handles are spread to the sides until a slight stretching sensation appears in the pectoral muscles. The elbows remain slightly bent (“soft elbows”) and are positioned slightly behind.

Exhaling, bring the handles in a wide arc to the center of the body (at the level of the abs). At the start, jerky movements should be avoided.
When your hands come closer to each other, you need to stop for 1-2 counts, contracting your pectoral muscles.
While inhaling, slowly return along the same trajectory to the starting position.

The work is carried out due to the shoulder joints with a stationary body. Movements are made under control and slowly, without jerking, due to the efforts of the pectoral muscles. You should not exercise with absolutely straight arms: this activates the triceps and overloads the elbow joints.

Video: Correct technique for bringing hands together in a crossover

Back training in a crossover: lat pulldown with straight arms

The block simulator allows you to train your back in different ways, one of which is the overhead pull-down, or a pullover performed with straight arms. This exercise concentrates the load on the latissimus muscles and promotes the formation of a V-shaped torso.

Having installed the weight and secured the handle to the upper block, grab it with a wide grip. Positioning yourself facing the device (feet are at shoulder level), step back 1-2 steps and slightly pull the block towards you with your hands so that they are slightly above shoulder level. Elbows and knees should be slightly bent. The upper part of the body is tilted forward at an angle of about 30 degrees.

After inhaling, they begin to pull the handle to the lower part of the body. The most difficult part of the movement occurs as you exhale. The arms are kept almost straight, with a slight bend at the elbows.
When the handle approaches the hip line, pause for a second, concentrating on peak muscle contraction.
While inhaling, raise your arms slowly and under control to the starting position, excluding “throwing” up. Do not raise the handle too high, including your shoulders in the movement.

Perform 15–20 times in 3–4 approaches.

Video: Technique for pulling the upper block with straight arms

Working out the deltoid muscles on the block

Training the deltoids is not an easy task, since the three bundles that form this muscle are not always worked evenly by exercises with free weights. Isolated movements are no less important here. Many of them can be performed in a crossover.

Chin row on the upper block while standing

This movement specifically loads the rear deltoids, which are traditionally lagging behind.

Before starting work, install a weight and attach a rope handle to the upper block, take it in your hands and move about 1.5 m from the simulator. The shoulders are in a position parallel to the floor.

Inhaling, pull the handle towards the chin (photo). During movement, the elbows are located above the forearms. Shoulders should be kept down. The main effort coincides with exhalation.
At the end point of the trajectory, make a short pause, straining the rear deltoid. The body remains level.
Inhaling, bring your arms to the starting position, while simultaneously stretching your shoulders. This movement is done under control.

Perform 10–12 times in 3 approaches.

Video: Performing pulley rows to the face

Crossover leg exercises

The block simulator will add variety to traditional training programs for the development of the lower part of the body and will become a safe alternative for those for whom classic squats, deadlifts and lunges are not recommended for health reasons.

Squats with a block - how to do it correctly

By exercising in this version, you can specifically pump up your buttocks: a specific technique allows you to squat as deeply as possible, which is impossible in the classic version. An additional bonus is the absence of axial load on the spine.

Choosing the right weight is important for crossover squats. It is selected so that the athlete does not fall back (too little weight) and does not follow the cable forward (excessive weight). You may need to do a few trial repetitions at the beginning of your training to make the right choice.

Having decided on the weight, attach a handle to the lower block (a short straight or rope handle will do). It is taken from a squat, keeping the back in a flat position with a natural arch. Without allowing the back to round, they move back a few steps. The cable assumes a tense position. The legs are placed slightly wider than the shoulders, and the toes are pointed slightly to the sides. The shoulder blades are brought together, the back and abs are tense. The body is slightly tilted back.

As you inhale, lower yourself into a deep squat, moving your pelvis back. It is very important not to lean your body forward - this can injure your back.
With a powerful effort from the buttocks, pushing off with the heels, exhale and return to the starting position. At the top point, the gluteal muscles are additionally compressed.
Having completed the required number of repetitions, approach the machine with a straight back and, crouching, release the handle.

Do 10–15 repetitions in 3 sets.

The deeper this squat is done, the more the buttocks are worked. Crossover training allows you to squat almost to the floor.

Video: How to squat correctly in a crossover

Leg abduction on a block

The block simulator allows you to perform this exercise in different versions: it all depends on the starting position. To do this, you need to place a special cuff on the lower block of the device. It is attached to the ankle of the working leg. After completing the required number of repetitions, the cuff is moved to the other leg. You can work with one and the other leg without a pause for rest.

Table: Leg abduction on a block in different variations

Movement name	Starting position	Basic movement	Muscle activation
Taking the leg back	Facing a block device with one leg cuff	As you exhale, with the force of the gluteal muscle, move the leg back and up to the maximum possible height	Buttocks, posterior thigh area
Taking the leg to the side	Sideways to the exercise machine, the cuff is fixed on the leg located closer to it	Exhaling, move the leg with the cuff to the side, slightly overlapping with the supporting leg	Inner thigh area
Adduction of the leg	Sideways to the machine with the cuff on the leg further away from it	As you exhale, move the leg with the cuff to the side, upon returning to the initial position, bring it slightly overlapping with the support	Gluteus medius, hip adductor

These exercises are done in 3 sets of 10–15 repetitions on each leg.

All movements are performed smoothly, without pulling the cable or involving the entire body in the work. At the top point, pause for 1-2 counts, focusing on contracting the target muscles. Lower the leg slowly and under control, without “throwing” it down and without relaxing the muscles.

Abductions and adductions in a crossover do not give the effect of losing weight in the legs and buttocks, but help correct the muscle relief.

Crossover abdominal workout

In the block simulator, one of the most effective exercises for strengthening the abdominal muscles is performed, called “prayer”. It is inferior in popularity to traditional crunches on a Roman chair, although it is safer for the back and, when performed regularly and technically correctly, gives noticeable results.

Having installed the optimal weight on the upper block, take the rope handle in your hands and position yourself with support on your knees (you need to place a mat under them) approximately a meter from the simulator. As you go down, keep your back straight. You need to hold the handle in front of you in the forehead area.

As you exhale, with the force of your abdominal muscles, twist your body, moving your head towards the floor.
While inhaling, slowly return to the original position.

Do 12–15 repetitions in 3–4 approaches.

When making such a simple movement, it is important to ensure that it is not a tilt, but a twist. The main effort is made by the abdominal muscles - pulling the block with your hands should be excluded (their position remains unchanged).

The “prayer” exercise requires a clear “brain-muscle” connection: without concentration on the work of the abs, it will not be effective.

Video: Abdominal training using a lat pulley

It is advisable to perform exercises in a block simulator after completing the basic part of the workout - let them become the final chord, “honing” the muscles.

Crossover can be used for training using a superset system for different muscle groups. For example, you can combine a bench press and overhead pull-down in one set to effectively work the pectoral muscles. A superset will help to qualitatively load the triceps: bench press with a narrow grip, combined with extension of the upper block.

It is recommended for athletes to use crossover training as the main part of the program during the “drying” period. This will allow them to work on the definition of muscle relief from different angles with minimal risk of injury.

In the block simulator you can quickly change the working weight. This design feature is used when exercising according to the “pyramid” principle: a series of several approaches is performed with a consistent reduction in the load without pauses for rest.

The crossover simulator will not replace basic exercises with free weights, but will successfully complement them, increasing the effectiveness of training. It is ideal for athletes who, for various reasons, cannot train with dumbbells and barbells.

Hello dear friends! Today I wanted to talk about such an exercise as It cannot be called an original exercise or a forgotten one.

In principle, it is widespread, but I rarely see anyone doing it. And as experience shows, those exercises that are done little are the most effective. And I cannot pass by such an exercise.

There is another type of deadlift, but it works the gluteal muscles. Girls will really like this exercise, and I like it too. The exercise is called deadlift on straight legs with a barbell.

The exercise, as you understand, is called pull the upper block down with straight arms. For some reason everyone knows it but no one does it. Such a paradox! Let's try to figure out what's what.

The starting position of the legs is hip-width or shoulder-width apart. In general, this position of the pelvis or shoulders is considered the most stable. The more stable we get into the starting position, the more advantageous the position our muscles will be.

The more concentration will go to the target muscles, in this exercise these are the latissimus muscles and teres muscles. Take the top block at shoulder width or a little higher. The grip can be normal or monkey, move back half a meter.

How far you should stand from the block is up to you, the blocks in each hall are different. The main thing is that your latissimus muscle is stretched as much as possible.

The knees are slightly bent, the pelvis is slightly back, not to the same extent as bikini girls become, but it should resemble something. The pelvis is slightly back and the latissimus muscle is stretched as much as possible. The hands don’t work here, but the muscles work, this is very important!

Another very important point! Why do many people start doing this exercise and then quit because they don’t like it? They cannot feel the latissimus muscle in it and feel the triceps.

My friends, this happens when you lower your elbows down and add more with your hand. Make sure that this does not happen and that this does not happen, make sure that your elbows are strictly to the sides. Then the work of the triceps will be minimized. We've sorted out the first phase.

The second phase is when we lower our straight arms in front of us straight to our hips. And we bring the shoulder blades together, then return them to their original position. You don’t just lower the block down, but stretch your arms to feel the latissimus dorsi muscles.

Draw a semicircle with your hands. Try to take in as much space as possible. It is very important to stay at the bottom for a split second so that the latissimus muscles contract better.

The exercise is awesome! Doesn't require much weight, suitable for both men and women. It works the back muscles very well and does not burden the psyche, since a lot of weight is more likely to interfere.

In this exercise, technique and concentration on the working muscles are important. Well, that’s all, dear friends, that I wanted to tell you about this exercise.

And that's all I have for friends! I won’t write a lot of water, there’s nothing to it! Everything is short and to the point! If you don't mind, support the site, share the content with your friends, don't be indifferent, thank you!

Best regards, administrator