• The frame of the machine for Hamer shoulders is made of a profile pipe 80 x 40 mm.
• The block with weights is driven by a stainless steel cable 6 x 19, 5 mm in diameter; the maximum load is 1080 kg.
• The cable pulleys in the Hammer Shoulder Trainer are made of stainless steel and finished with polyester powder paint.
• Decorative protection made of steel sheet ensures a long service life of mechanisms and rotation units.
• The nodes of rotation of the Hammer vertical bench press are sealed ball bearings that do not require maintenance.
• The standard installed weights are 2 blocks of 70 kg, which is created using 13 rubberized steel plates of 5 kg each and 1 top weight with a 5 kg flute in each block.
• The soft elements of the shoulder trainer are filled with re-foamed polyurethane foam.
• The upholstery of the seat and back is made of vinyl leather with a high-strength nylon base.
• The basis for the pillows in the Hammer machine for the vertical press is durable plywood on a steel frame.
• Rubberized plates move on chrome-plated steel guides.
• The frame of the Hammer bench press machine is painted by powder spraying (for the standard version - metallic "diamond").
• The coloring of individual elements is carried out by the method of powder coating (for the standard version - antique silver-black).
• The guides and rubbing parts of the shoulder simulator are treated with a galvanic complex coating (chrome + nickel).
• The supporting parts of this gym equipment are polished steel legs, which have holes for attaching the equipment to the floor, if necessary.
• Dimensions of the Hammer simulator vertical press with information: 1490 x 930 x 1850 mm.
• Complete equipment weight: 265 kg.
• The Hammer shoulder machine is a vertical adduction bench press designed in such a way that people of any height and weight can do it.

Hammer shoulder machine - vertical adduction press (2 x 70 kg)

Hammer weightlifting machines are designed to work out the deltoid muscles by pressing vertically up while sitting. Exercises imitate a barbell or dumbbell bench press, sitting on a bench with a back. This equipment combines the uniform resistance and convenience of a cable trainer with the best features of a Humvee. The shoulder trainer has a height-adjustable seat, which allows people of different heights to work out; as well as adjust the range of motion. The weight of the user is not limited, the simulator is suitable for amateurs and professional athletes of any height and build. To order this machine or its alternative: bench and bar for weightlifting, as well as other sports equipment, leave a message to the manager.

It is important to note that the angle of the backrest of the Hammer vertical press with reduction was chosen from the condition of maximum loading of the anterior deltoid muscles, which creates comfort for the athlete and the best study trained muscles. The athlete can work with each hand independently. Smooth sliding of weights and silent operation of the Hamer shoulder machine is ensured by chrome-plated guides and rubber-coated load plates. As well as a power rack for a barbell with safety stops, the machine guarantees the safety of classes.

How to pump up a powerful wide back? How to achieve the coveted V-shape? What exercises are most effective in pumping the back? How to train your back so as not to get injured and what exercises to choose if you already have problems with your back? You will learn about this by reading this article: "exercises for the muscles of the back."

back muscles

The back is a muscle mass, second only to the muscles of the legs in volume. This is a huge muscle group, which includes muscles located in layers of different depths. Within the framework of this article, we will consider muscles only from the point of view of bodybuilding, so we will list the muscles that form the external relief of the back (from top to bottom):

1. The muscles of the neck (the belt muscle of the head);
2. Trapezius muscles;
3. Rhomboid muscles;
4. The latissimus dorsi;
5. infraspinatus muscle;
6. Large and small round muscles;
7. The muscles are the extensors of the back.

The back muscles are involved in almost all traction movements (lats, rhomboids), in which they are assisted by the rear deltoids and biceps. Also, the back muscles work in the extension of the body (extensors of the back), raising the shoulders (trapezius), in bringing the shoulder to the body (latitudinal).

Exercises to strengthen the muscles of the back

Why do you need to strengthen your back muscles? The answer to this question lies on the surface. First of all, you need to strengthen the muscles of the core, which on the back can be attributed long muscles extensors. Along with the abdominal muscles, a trained core will give you the confidence to perform any heavy exercise you will avoid the risk of injury. Secondly, a trained strong back is the key to the health of your spine. Thirdly, a trained back creates a balance that is often pumped pectoral muscles, which in turn is fraught with injuries of the deltoid muscles of the shoulder joint.

The very first exercise that you should include in your training program is hyperextensions.

Classic hyperextensions are performed in special simulator. Having rested the heels in special stops, we begin extension, maintaining a slight deflection in the spine. At the top point of the amplitude, we avoid excessive lordosis - hyperextension of the spine. We make movements smooth, without jerks. On inspiration, we lower the body to the bottom for 2 counts, on exhalation, we raise the body up for one count. We do 15-20 repetitions. When the extensor muscles are sufficiently strengthened, you can use weights - pick up a disk, dumbbell or kettlebell.

There are many variations of hyperextensions (on a fitball, on a horizontal bench, etc.). Some of them concentrate the load on the hamstrings and gluteal muscles, consider this and in training to strengthen the muscles of the back, use hyperextensions specifically on the extensors of this part of the body.

Train your back muscles at least once a week (if you are training on a split program). If you are a beginner, one workout for all the muscles of the back in a strength, high-volume manner will be enough (if more often, then the muscles will not have time to recover and the risk of overtraining will increase).

If you already have a certain base and you need a certain specialization, whether it is work on the width or thickness of the back, or you need good detailing and separation of individual muscles on the back, then in your case you can break the back workout into 2 times a week. In one workout, for example, do basic back exercises, and in the other, work specialized on the lagging factor.

Try to do peak contraction in all exercises - for a fraction of a second, hold the muscles in a contracted state at the point of amplitude with the greatest load.

Stretch your working muscles after each set.

Basic back exercises

Pull-ups are considered to be the most effective of the basic back exercises.

Wide grip pull-ups work very well latissimus dorsi back, which gives the back width and helps to achieve a V-shaped contour. At the same time, pull-ups are not isolated exercise, it involves the shoulder and elbow joints, and from the muscles - in addition to the latissimus dorsi - assist deltoid muscles(back beam), biceps shoulder (biceps) and other muscle stabilizers.

Due to the fact that such a large number of muscle groups are involved, this exercise effectively works on strength and mass - it causes a hormonal surge and, as a reaction to it, a noticeable anabolic effect in the form of muscle growth.

Performing pull-ups for the development of the muscles of the back, one should try to “turn off” the biceps from work as much as possible. For this:

• You do not need to fully bend your elbows in order to get your chin over the bar (as in classic pull-ups);
• It is necessary to try, as it were, to pull the crossbar to the chest, bringing the shoulder blades together;
• mentally concentrate on the work of the latissimus dorsi. You need to pull your body up without bending your elbows, but due to the fact that you pull your elbows down.

One more nuance. During pull-ups, especially when doing many sets and repetitions, your forearms will “clog”, which will prevent you from performing the maximum number of repetitions that your lats are capable of. To avoid this, use special straps. Undoubtedly, you need strong forearms, but let's train them separately, and not at the expense of back training.

Pull-up options:

You can further concentrate the load on the lats by performing pull-ups behind the head.

If you can’t pull up with your weight, use the Gravitron counterweight machine. You can also ask your training partner to “push” you at first until you can do the movement on your own.

It is a myth that pull-ups are an exclusively male exercise. Pull-ups are perfect for the beautiful half of humanity in the development of the back. A wide (within reason) back perfectly emphasizes the narrowness of the waist and creates an hourglass silhouette.

Stand in front of the barbell, bend down to parallel with the floor. Keeping your back arched, grab the barbell with a medium grip. As you exhale, pull the bar to your waist, while inhaling, slowly lower the bar in a controlled manner. starting position.

You can exercise with reverse grip. Vary the width and type of grip in such a way as to maximize the work of the target muscle group, namely the latissimus dorsi.

T-bar pull

Biomechanics exercise similar to the previous exercise. Watch your lower back and in no case allow a hunched, “round” back - this is fraught with spinal injury.

There are options for performing the exercise with an emphasis on the chest on the bench.

The most, so to speak, basic exercise. Base king. An exercise that involves almost all the muscles in the human body. The champion among exercises that stimulate the secretion of testosterone, which triggers anabolic processes and thereby muscle growth. The exercise is technically difficult, traumatic. This exercise is not recommended for beginners who have not mastered the technique and have not trained the core muscles. It is recommended that you learn exercise technique under the supervision of an experienced instructor or advanced training partner.

Starting position: feet shoulder width apart parallel to each other. The legs are almost pressed close to the neck of the bar. Throughout the entire range of motion in the spine, it is necessary to maintain a slight deflection. Pull your pelvis back. Grab the bar at shoulder width. Often, a “grip” is used - one hand grabs the bar from below, the other from above. Pulling the pelvis forward and raising your back, lift the bar, leading it along the lower leg. Mentally push the floor with your heels - this will help you perform the movement technically correctly. Straighten your back. Slowly reverse the movement.

There are many options for performing deadlifts: sumo deadlift, deadlift on straight legs, deadlift from an elevation, deadlift with dumbbells etc.

Dumbbell row with one arm in an inclination to the belt

Get on your knees horizontal bench. Rest your eponymous rug on the bench. With the other hand, pick up a dumbbell from the floor. With an energetic, but not abrupt movement, by contracting the muscles of the back, pull the dumbbell to the pelvic area. Do not raise the dumbbell to your chest. In this case, your biceps will take on the main load. Forget about the forearm, think of it as a kind of hook and pull the elbow up and back through the back.

Execution option: pulling dumbbells simultaneously with two hands with an emphasis on the chest on an incline bench:

Isolation exercises for the development of back muscles

This classification is rather conditional, because. exercises on block simulators and in simulators of the “hummer” type often involve more than one joint and can formally be classified as basic. Nevertheless, these exercises, in terms of their biomechanics (a given trajectory and the absence of a noticeable load on the stabilizing muscles), can be considered isolating.

Upper back extension exercise. Grasp the handle with a wide grip. Get down on the bench. Lower the handle behind the head (option: to the chest) as you exhale. While inhaling, slowly raise the handle to the starting position.

Grasp the handle (options: narrow or wide grip). Sit on a bench with your legs slightly bent. Lean forward, stretching the latissimus dorsi. Straighten your back, but without swinging or inertia. Pull your elbows behind your back, bringing your shoulder blades together. Do not go far behind the vertical and do not allow the counterweight to rise due to inertia. Slowly return to the starting position after the peak contraction. Traditionally, during traction - exhale, when releasing the load - inhale.

Traction in the Hummer

Traction in the lever simulator type "hummer". As an option, alternate traction with each hand with different types of grip.

Bringing straight arms to the body in a crossover (pullover on the block)

Grasp the straight handle on the top block of the crossover. Tilt your body forward slightly, keeping your back straight. As you exhale, lower your straight arms down to your hips. On an inhale, return to the starting position. good exercise to “finishing” after heavy base ones with a small weight in order to catch up with more blood in the lats.

Exercises to increase the width of the back

Exercises to increase the thickness and depth of the back

1. Bent over row

2. T-bar row

3. Horizontal rods

Back exercises for problems

If you have untreated back injuries. Or if you have had injuries in the past and you are afraid of a relapse, you obviously need to be redoubled in the choice of back exercises, as well as be careful in choosing working weights and be especially careful about the technique of performing exercises.

Back exercises for scoliosis and osteochondrosis

When curvature of the spine, it is necessary to avoid axial load.

1. Pull-ups
2. Vertical rods on the block

Important: Avoid any exercise that causes pain!

A set of exercises for the back with dumbbells

1. Deadlift with dumbbells
2. Dumbbell row alternately to the belt in an inclination
3. Dumbbell row lying chest on an incline bench
4. Shrugs with dumbbells for the trapezius muscles

A set of exercises for the back with a barbell

1. Deadlift (or variants)
2. Bent-over barbell row
3. T-bar pull
4. Shrugs on a trapezoid with a barbell

Prevention of injury during back training

healthy back is the key to your athletic longevity, so you need to be very careful about injury prevention. Choose your working weights carefully, don't chase weights to surprise someone in the gym. Remember, technique is key. Light weight lifted from perfect technique will give you much more than doing too much with the wrong one and save you from injury. Use a lift (athletic) belt.

5 back exercises for girls:

Safe back workout from Kostya Bublikov

To make the male body look like an inverted triangle beloved by women, you need to make your back wider. How to achieve impressive widest? Ruslan Mardanov, winner of the Moscow Region Bodybuilding Championship, told us about his back training rules.

Thickness and width

All exercises on the back can be divided into two large groups - horizontal traction (rod and dumbbell tilt, T-bar traction) and vertical (pull-ups, traction upper block). It is classically believed that horizontal traction develops the thickness of the back, and vertical traction develops the width.

Some athletes, especially those with a back developmental delay, divide their back workout into two days - all horizontal thrusts are performed on one day, and vertical ones on the other. Ruslan considers such a division appropriate if, for example, you have enough muscle mass back, but it is not wide enough. In this case, it really makes sense to focus only on vertical pulls.

Pull-ups

Basic exercise, available even to those who do not go to the gym. It is fundamental to the development of the width of the back and must be performed without fail at every workout, and preferably the first exercise, when you are still full of energy.

You need to pull yourself up to the chin, bringing the shoulder blades together in the upper phase of the movement and spreading the elbows to the sides. Important advice from Ruslan, which helps to exclude biceps from work: imagine that you are not stretching up, but pressing your elbows down on an invisible platform. Also, to emphasize the back, it is better to perform the exercise in the straps.

Traction in the Hummer

The Hammer simulator is now in almost any gym. It is on it that Ruslan prefers to perform horizontal traction. Unlike block simulators, work in the Hummer is performed with live weight, therefore more muscle will be included in the work and the return will be greater.

Hammer is a great alternative to bent over rows. This exercise involves the same muscles, but it is more convenient to perform it, and besides, you remove the load from the spine, which means you minimize the likelihood of injury.

Vertical pull of the block with a reverse grip

The upper block is used by most gym visitors as an alternative to pull-ups. However, a much greater effect can be achieved by performing vertical traction with a reverse grip to the chest. This exercise allows you to touch the muscles that are rarely included in the work - lower part the broadest. It is these muscles that make your back triangular, creating the shape of wings.

Keep your back straight while performing the movement, only slightly leaning back. Elbows, as with pull-ups, pull down, imagining that we are pressing on the platform. In this case, the biceps should remain relaxed. At the bottom point, bring your shoulder blades together and hold for half a second to achieve a peak contraction.

3 rules for back training:

- Find yours weakness, whether it's the bottom of the lats, the top, or the thickness, and start your workout from there.

- Perform 5-6 exercises on the back, starting with vertical pulls and ending with horizontal ones.

- Vary the load every 2-3 weeks: 3 weeks of strength training with a small number of repetitions, then 3 weeks of work with light weights and a large number repetitions.

Professional power machine loaded with discs from the manufacturer ProfiGym. Reliability and simplicity of a design allows to install it in GYM's with great attendance. popular model sports equipment It is used to perform exercises that contribute to the accentuated study of the latissimus dorsi.

Features of the simulator

One of the most important exercises on the back - linkage free weights from top to bottom to the body. Efficiency sports training in vertical Hammered is achieved due to the greatest amplitude of movement to the belt of the practitioner. In the final phase, a slight dilution of the hands is achieved at the end point. Thus, throughout the entire movement, the muscles of the back stretch and contract to the maximum, which is why the high efficiency of isolated pumping of the lats is achieved.

For this exercise, it is very important to observe the execution technique. It is necessary to fix the body (there are pressure rollers for the hips for this) and move only the back muscles.

Arms, biceps, forearms should participate in traction for the back to a minimum.

Another advantage this simulator, then that the Hammer handles for vertical traction are independent of each other. The power structure for complete fixation can be fixed to the floor.

Specifications

• The basis of the machine is high-quality profile pipes manufactured by Severstal with sections of 80x40, 60x60 and 40x40 mm.
• Load: practice or black olympic discs with landing diameter 51 mm (sold separately).
• Lever top link from above can be carried out with maximum load 350 kg.
• Rotation units: sealed ball bearings that do not require maintenance.
• Frame and individual elements painted: powder coated (standard colors: gloss white and antique silver black).
• Coating of metal parts: complex galvanic composition of nickel and chromium.
• Upholstery material of soft details: dense imitation leather.
• Filler of soft parts: resistant to shrinkage PVC.
• Supports: vibration-absorbing rubber pads with a diameter of 120 mm, a thickness of 20 mm.
• Dimensions of vertical linkage: 1700x1385x2000 mm.
• Weight of the TDX-0110-DE machine without disks: 115 kg.

In this article, you will learn absolutely everything about the exercise - lever traction in the simulator.

Linkage is an option.

This exercise is also similar (mechanically) to one-arm dumbbell row, but due to the vertically positioned body, it is much more convenient, easier and of course safer (for the spine) to perform it.

The exercise is designed to work out the latissimus dorsi muscles in THICKNESS (pay attention to this, not in width, as, for example, in pull-ups, etc., but in THICKNESS).

Also works a large round muscle, rhomboid, trapezius, rear delta and biceps.

Linkage: execution technique

Before doing the exercise, you need to correctly set up the simulator for yourself:

• SEAT HEIGHT (where your butt will be located); Your task is to adjust the height of the seat so that when you perform a pull to yourself, your hand is at the level of your waist (at the level of the belt). Also in this regard, follow how you take (in height) with your hand the handle (lever) that you will pull. Take it lower (this will help pull to the belt, and not to the chest).

Most people make this mistake. When pulling towards themselves, their hand is at chest level = and this is wrong, because the muscles of the arms (biceps) work so accentuated, and thus they steal the load from the latissimus dorsi, and you want to work out your back, right?

• SUPPORT (vertical surface), in which you will rest against the BREAST. Your task is to adjust it in such a way that you can almost completely straighten your arms at the end of each repetition, as if practically “putting the projectile in place” but not putting it. This will allow you to increase the range of motion and further stretch the latissimus dorsi.

That's all. These are the basic rules for setting up this simulator for you. From correct setting depends on the correctness and effectiveness of the exercise. So adjust it right 🙂

NUANCE: the exercise can be performed with one hand (and not with two at once), which is exactly what I would recommend to you, because this will allow you to work out the muscle more efficiently:

• First, more concentrated work will take place this way;
• Secondly, this technique will allow you to take a little more weight than if you were doing it with both hands at the same time (two - harder).

NUANCE: with a non-working hand (the one that does not pull), be sure to hold on to the support arm.

About grips: what grip to take?

3 grip options: palms down, palms up and palms facing each other.

Use a grip where the palms are facing each other. So, at least for me, the back muscles work best. So that's what I recommend to you. You look there of course yourself 🙂

And so, I adjusted the simulator correctly, sat down, straightened my spine, rested my chest against the support, grabbed the lever with my working hand, grabbed the support with my non-working hand, and you begin to perform the exercise.

BREATHING OUT => you begin to pull the handle of the simulator towards you (to your belt), while firstly, while pulling, be sure to keep your hand closer to your torso (do not take it away from your torso, but rather press it closer to your torso) = this will increase the load on the latissimus dorsi muscles, and secondly, pull the handle of the simulator towards you to your waist and push your elbow back as far as possible (so that the shoulder blade is reduced, compressed).

So, firstly, you will increase the amplitude of the exercise, therefore, you will make the exercise harder, and therefore more effective, and secondly, this way the back muscles will work as efficiently as possible.

IMPORTANT: during the exercise, keep the body FIXED STILL! Those. rested his chest against the support, and when performing traction - do not tilt the body back (do not cheat).

An example of the fact that the seat is set up incorrectly (pulls to the chest, and not to the belt as it should) and an example of the fact that the body is not fixed and leans back (cheating) ...

This is one of the most basic mistakes made by the vast majority of people. This is because people are overly chasing weight, ala: “the more weight = the better, I’ll pump up faster.” Do not chase the weights excessively, but the progression of the load is IMPORTANT (muscle growth is impossible without it), but not to the detriment of the exercise technique. Understand? Technology is above all!

RULE: the progression of the load is achieved without compromising the technique of performing exercises.

RULE 2: cheating (in this and not only this) exercise can only be used by professionals. Advanced Athletes! And then, at your own discretion. Ordinary people = no!

Then, under control (and not throwing), lower the lever to its original position (to the lowest point), and attention: lower it to such a level that you can almost completely (but not completely, slightly, very slightly bent at the elbow joint) straighten hand at the end of each repetition, i.e. your task is, as it were, to practically “put the projectile in place” but not to put it (so that the load does not go away). This technique will allow you to increase the range of motion and stretch the latissimus dorsi muscles more.

Then repeat all over again for the number of repetitions you need. I recommend 3x4 sets in the 10-12 rep range. And finally, I recommend watching a visual video:

If it's not difficult / sorry for you, please share a link to this article in social networks (social buttons are below). This is the best thing you can do, I will be very, very grateful to you.

Sincerely, administrator.