Lever pull while sitting
About this exercise
"Lever pull while sitting" targets the Baya muscle group, suitable for beginners. The main load falls on: Lats, Middle, Lower Back, Traps. Equipment needed: Machines.
Description
One of the best exercises for creating a tight and wide back, as the trajectory of movement here is set by the simulator, which isolates the target muscles and relieves the lower back.
Instructions
1. Starting position Seat adjustment: Adjust the height so that the chest rest is in the middle of the chest, and the handles are at the level of the lower chest or upper abdomen. Landing: Sit down, press your chest tightly against the simulator cushion, rest your feet on the floor. Grip: Grasp the handles (neutral grip — palms inward — uses the widest ones more; horizontal — upper back). 2. Deadlift Movement: As you exhale, start the movement by bringing your shoulder blades to your spine, and then pull your elbows back along your torso. Don't lift your chest off the pillow! Peak reduction: At the extreme point, bring your shoulder blades together as much as possible and hold for 1 second. Return: As you inhale, gently return the levers to the starting position, allowing the shoulder blades to spread and stretch the back muscles (but do not drop the weight).
Muscles worked
Primary
Secondary
