Back insulator

introduction

Training on the back isolator counts as a basic exercise for strengthening the back muscles in addition to training on the latissimus train. The back insulator is more preferred than the latissimus pull, especially for complaints in the upper parts of the deltoid muscle.

Because the upper body is pressed against a support surface during the pulling phase, the load on the spine is very low and there is hardly any risk of incorrect movement. Training on the back isolator is often used in the areas of fitness and health. This exercise is rarely found in bodybuilding in particular.

Trained muscles

• Latissimus (M. latissimus dorsi)
• Cap muscle (M. trapezius)
• Large round muscle (M. teres major)
• Rhomboid muscle (Rhomboideus minor et major muscle)

Figure back muscles

Back muscles

1. Trapezius -
   Trapezius muscle
2. Deltoid -
   Deltoid muscle
3. Small round muscle -
   Teres minor muscle
4. Subbone Muscle -
   Infraspinatus muscle
5. Large round muscle -
   Teres major muscle
6. Broad back muscle -
   Latissimus dorsi muscle
7. Back extensor (lower lying) -
   Erector spinae muscle
8. Outer weird
   Abdominal muscles -
   M. obliquus externus abdominis
9. Belt muscle
   (second layer) -
   Muscle splenius
10. Scapula lifter
    (second layer) -
    Muscle levator scapulae
11. Small rhomboid muscle
    (second layer) -
    Rhomboideus minor muscle
12. Large rhomboid muscle
    (second layer) -
    Rhomboideus major muscle
13. Iliac crest -
    Iliac crest
14. Gluteus Middle -
    Gluteus medius muscle
15. Gluteus Muscle -
    Gluteus maximus muscle

You can find an overview of all Dr-Gumpert images at: medical illustrations

description

The arrangement of the device is such that the weight is pulled over a roller. It is thus worked against gravity, but the athlete pulls in the horizontal.

The athlete sits with an upright upper body, his hands hold about twice the shoulder width (varies by device) on the handles. The feet are firmly on the ground. If you have back problems, it is advisable to put your feet below your buttocks. The pressure point of the contact surface is below the chest muscles. The bar or guide is pulled up to the upper body at shoulder height. Inhalation takes place in the pulling phase, but pressure breathing must be avoided. The training weight and the number of repetitions vary depending on the performance level and training goal.

Modifications

Since the execution of the movement is specified in this device, it can only be varied to a very limited extent. Only the position of the hands on the handle can be changed on some devices. A little tighter grip causes the biceps muscles to be used.

Here you will find information on the subject of back isolators with the expander