Lat pull
introduction
A strong back is not only a sign of physical fitness but also serves to maintain physical health. Back pain is the number one widespread disease in Germany. Incorrect posture and too little exercise also increase the risk of these symptoms. However, not only athletically passive people suffer from back pain, but numerous sports such as Tennis, have one-sided loads that can result in back pain. The wrong running technique or the wrong technique in swimming can also lead to back pain. Regular and adequate training to strengthen the back muscles not only prevents back pain, but can also rehabilitate existing back problems. In addition to the back insulator, the latissimus pull serves to strengthen the broad back muscles (Latissimus dorsi muscle), and is used by recreational athletes, bodybuilders and in the rehabilitation sector. The prerequisite for achieving the set training goals is the correct execution of the movement, otherwise the positive effects of training on the latissimus pull can result in undesirable, negative effects due to incorrect techniques. When training on traction machines, such as the latissimus pull, the upper arm flexors (biceps brachii) are trained in addition to the back muscles. Since the back muscles are more muscles than the chest muscles, special and more attention should be paid to back training. A variable choice of exercise is a prerequisite for optimal training, especially in the area of health and fitness.
Trained muscles
- Latissimus (M. latissimus dorsi)
- Cap muscle (M. trapezius)
- Large round muscle (M. teres major)
Illustration of the broad back muscle (M. latissimus dorsi)
Broad back muscle
(Musculus latissimus dorsi)
- Broad back muscle -
(1.a + 1.b + 1.c + 1.d)
Latissimus dorsi muscle
1a. Shoulder blade proportion -
Pars scapularis
1.b Rib portion -
Pars costalis
1.c Spine part -
Pars vertebralis
1.d ilium portion -
Pars iliaca - Sacrum - Sacrum
- Iliac scoop -
Ala ossis ilii - Iliac crest -
Iliac crest - Upper arm shaft -
Corpus humeri - Shoulder blade - Scapula
- Big hump -
Greater tuberosity - 10th rib - Costa X
- 12th rib - Costa XII
- Lumbar vertebrae -
Vertebrae lumbales
You can find an overview of all Dr-Gumpert images at: medical illustrations
Figure back muscles
Back muscles
- Trapezius -
Trapezius muscle - Deltoid -
Deltoid muscle - Small round muscle -
Teres minor muscle - Subbone Muscle -
Infraspinatus muscle - Large round muscle -
Teres major muscle - Broad back muscle -
Latissimus dorsi muscle - Back extensor (lower lying) -
Erector spinae muscle - Outer weird
Abdominal muscles -
M. obliquus externus abdominis - Belt muscle
(second layer) -
Muscle splenius - Scapula lifter
(second layer) -
Muscle levator scapulae - Small rhomboid muscle
(second layer) -
Rhomboideus minor muscle - Large rhomboid muscle
(second layer) -
Rhomboideus major muscle - Iliac crest -
Iliac crest - Gluteus Middle -
Gluteus medius muscle - Gluteus Muscle -
Gluteus maximus muscle
You can find an overview of all Dr-Gumpert images at: medical illustrations
Description Latissimuszug
The athlete sits with an upright upper body, the head in line with the spine. The view is directed forward. The hands grip the wide grip of the latissimus train with double shoulder width. In the area of bodybuilding and maximum strength training, the body must be fixed due to the increased pulling weight. The knees press against a support surface during the contraction phase. The barbell is pulled down to the chest. The upper body must be tilted slightly backwards. In the eccentric (yielding) Phase of muscle contraction, the barbell is not returned to the maximum extension of the muscles. The elbow joints are not maximally extended.
Note: In most gyms, mirrors are attached to the sides to check the straight posture of the upper body. The barbell should not be pulled behind the body as wrongly assumed, as this assumes an unnatural posture of the body. Beginners then tend to bring their shoulders forward.
The training weight and the number of repetitions vary depending on the performance requirements and training goal.
Modifications
In order to make the workout extensive, the exercises on the lat train can be done in different ways. In order to stimulate the inner parts of the broad back muscle more specifically, a tight grip should be chosen. The hands are a hand width apart and the palms face each other. In this exercise, the handle is pulled to the chest, the upper body is increasingly moved backwards during the pulling phase.
Exercise without a device
In order to achieve the effects of the latissimus pull without a device, there is the option of pull-ups with either a narrow or a wide grip. The wider the handle, the more isolated the back muscles are stressed. In the instep grip (Fingers point to the body) the upper arm flexors do some of the work. Therefore, this variant of pull-ups seems easier than wide gripping.
