Beginning athletes, trying to increase the volume in their shoulders, lean on the “military press”, completely ignoring the basic exercise of all weightlifters without exception - the pull-up. There are several reasons for this. Due to incorrect technique, there is no result; the exercise is too difficult and uncomfortable. There is also an opinion that stretching leads to injuries that can end the career of a young athlete. Whether this is actually true remains to be seen in this article. The focus is on standing barbell pull-ups, as well as technique, muscle activity during exercise, expert advice and alternative exercises.
An attractive name for attractive muscles
In any case, “standing barbell row” sounds more beautiful than “barbell row to the chin.” The exercise is quite famous not only among bodybuilders. It is also basic for weightlifters. But due to lack of knowledge of the technique, even experienced athletes try to avoid pulling. First of all, moving the upper arm away from the body to the side and upward loads the deltas, or more precisely, the middle heads of these triceps muscles. A trapezoid is also involved in the work. When lifting the shoulder girdle and scapula, not only the trapezius muscle is subjected to stress, but also the levator scapula. In addition, secondary muscles are also involved in the exercise, which take on a small part of the load. The deep muscle of the upper back works actively at the beginning of the exercise. The rest of the way in lifting the barbell to the chin is helped by the biceps, anterior head of the deltoid, upper pectoral and serratus anterior muscles.
What kind of exercise is this
This is a basic exercise to pump up the deltoids, as well as to increase the definition of the deltoids and trapezius. The chin pull combines two exercises at once: shrugs, plus dumbbell swings.
Broad shoulders are a symbol of courage, so the drawl is more suitable for men.
It is advisable for women to train with dumbbells and exercise machines so that their shoulders hypertrophy less. The exception is women involved in strength training.
For those new to fitness, exercises that work larger muscle groups: back, chest and legs are better suited. It’s still too early for you to pump up your deltoids.
Athletics without technique is dead
There are many opinions about the technique among professional athletes in terms of its implementation. However, everyone agrees that basic weightlifting is effective, so it is necessary to start with it. And later, having perfected the technique, you can look for your own variations of the exercise. Standing close-grip barbell pull-ups have a number of specific requirements. Violation of at least one of them can lead to serious injury to the shoulder joint.
- Taking the barbell with an overhand grip (the distance between the thumbs is about 20 cm), you need to stand up straight. The shoulders are straightened, the chest is slightly pushed forward, the back is slightly arched in the lower back, the bar of the bar touches the hips.
- After inhaling and holding your breath, you need to pull your elbows, spreading them to the sides, the bar to the chin. During movement, the barbell of the barbell should be pulled as close to the body as possible.
- Having reached the top point, you need to exhale, hold in this position for 1-2 seconds and smoothly lower the barbell to its original position.
- At the top point, the elbows are raised above shoulder level by about 30 degrees. The elbows should look as far to the sides as possible; if they move forward, the load will shift to the front deltoids.
How to perform pulling with ropes?
1) Stand on the rope with your center of gravity in your heels and the outside of your feet, but keep your foot flat on the floor for maximum stability. 2) Move your pelvis back a little and bend your knees slightly, keeping your back straight and arched in the lower back, and your head so that your eyes look clearly forward. 3) Rotate your elbows away from you so that they point clearly to the sides, and the knuckles of your hands point clearly to the floor. 4) Bringing your shoulder blades together and lifting them towards your neck, as if protruding the trapezius muscle upward, raise your arms as high as possible, bending them at the elbows. 5) You don’t have to raise your hands above your ears. It all depends on the size of the muscles. The main thing is to bring your shoulder blades as close as possible to each other and raise your shoulder blades upward, tensing the trapezius muscle as much as possible.
Recommendations for all beginners
Professionals recommend honing the execution technique (correct stance with a straight back and performing thrusts with the elbow joint, not the biceps, using convulsions of the whole body) using a curved bar. Thanks to its unevenness, it is possible to make a more comfortable grip that will not hinder the upward movement of the elbows and break the lock of the fingers. In addition, it is recommended to do the exercise between two perpendicular mirrors in order to see yourself both from the front and from the side. Such control is recommended for honing the technique of all exercises in the gym. The ideal option when performing an exercise such as standing barbell pull-ups is to take a photo or video. Looking at yourself from the outside, it is easier to work on mistakes. By adjusting your actions, any beginner can handle the technique.
Training Tips
Equipment
If there is discomfort in your hands, use bandages or wristbands. A weightlifting belt will protect your lower back if you make mistakes in the exercise technique.
Gloves will protect your hands from calluses.
Also, if your grip is weak, you can use straps to hold the barbell so that it does not accidentally slip out of your hands.
Sets and reps
If you want to increase your strength, do 5-7 repetitions. When working on ground 7-11. To increase muscle definition, as well as to lose extra pounds, 11-20 repetitions. The number of approaches is 3-4.
Bar weight
Select the working weight so that you can do all the repetitions in the set without violating the exercise technique. For those starting to master this exercise, I recommend taking weights with which you can do at least 12 repetitions. Do not chase heavy weights, as the exercise is quite traumatic.
Nutrition and sports supplements
To grow muscles you need enough protein. Therefore, drink a protein shake half an hour before training. You also need to drink 2-3 liters of water per day.
When playing sports, the body requires more vitamins and minerals. They can be obtained from vegetables, fruits and special vitamin and mineral complexes.
Oddities awaiting a novice athlete on the block
This always happens to those people who look for easy solutions, inventing their own technique for performing exercises. This primarily concerns broaching in the block. Yes, standing barbell pull-ups are not always possible in a crowded gym due to the lack of a free bar. The exercise can be replaced by doing it in a block simulator. However, for some reason, most athletes think that blocking requires a completely different technique. Some pull the buttocks back, positioned at an angle so that the load is parallel to the body, thus simulating a stretch. Others don't care about the parallelism of the load along the body at all. All this is a waste of time, effort and energy. If the block does not have an extended cable outlet from the bottom, which allows the athlete to position himself so that the load is perpendicular to the floor, then you can forget about performing standing pull-ups in the block.
Working muscles
Before moving on to the technique of performing dumbbell rows, you first need to understand what muscles it loads. The target load here falls on the anterior and middle delta, and the upper part of the trapezius muscles is also actively involved in the work. The biceps of the shoulders and forearms receive indirect load. The back extensors receive static load.
Universal Smith machine
This is probably the only machine in any gym that allows an athlete to pump up any muscle on his own body. The Smith simulator is used by all athletes, without exception, who, working with heavy weights without a partner or coach, first of all think about their own safety. Many athletes recommend performing stretches in a Smith machine. The reason is quite interesting. Any athlete, honing his technique, will notice one oddity. The wider the grip of the bar, the greater the load on the deltoid muscle, and, accordingly, the better the development. But due to a wide grip, the shoulder joint with the shoulder blade breaks, that is, pulling with a barbell while standing with a wide grip is more effective, but also more dangerous. In such cases, only the Smith machine will help. True, the exercise will have to be performed with one hand. By grasping the bar with one hand, simulating a wide grip, any athlete will notice not only the absence of a break in the shoulder joint, but also the need to increase weight. Pulling in a Smith machine is by far the simplest, safest and most effective exercise for developing the middle deltoid muscle. Naturally, provided that all technical rules are followed.
Common mistakes
Performing the exercise in jerks . Explosive technique only makes sense if you are a weightlifter; in other cases, it is better to maintain a deliberately smooth pace of movement. However, occasionally it can be changed to explosive in order to “surprise” the muscles.
Shifting the elbows forward . They should go strictly to the sides, along the line of the body. However, moving them a little forward may not be a mistake if you want to pump up the front delts. Although there are more effective exercises for them.
Wrong choice of grip width . If it is too wide, it is difficult to raise the elbows higher; if it is too narrow, the load shifts towards the front delts.
The barbell is too heavy . Excessive weights will not allow you to raise your elbows high, which means the exercise will become less effective.
"Hovering" over the bar . He should move strictly along the straightened body, there is no need to hunch over it, or lower the chin towards it in order to reduce the amplitude of movement.
Relaxation of stabilizer muscles . As soon as you stop tensing your abs and lumbar muscles, your back will instantly round, and in this position there is a high risk of injury.
Dumbbell forward swings can be performed both to increase muscle volume and to burn fat.
About hanging leg raises is written in detail here: /silovye/press-i-kosye/s-press/podyom-nog-v-vise-na-perekladine.html.
Performing the exercise without holding your breath . If you exhale without reaching the barbell to your chin, your abs relax, and the load from the trapezius and deltoids transfers to the spine, which you absolutely do not need.
And speaking of trapezoids
We figured out what a standing barbell pull is, what muscles work and how to use the technique correctly, but we completely ignored the trapezius muscle. And this was not done without reason. The problem is that pulling cannot be classified as a trapezius exercise for one simple reason: it is basic for another muscle group. Under no circumstances should you “kill” the deltoids and then put a load on the trapezius. This will cause injury. If you want to develop trapezius, please, you can do them at the end of the workout, after the deltoid muscles. Shrugs with a barbell and dumbbells will serve as an excellent addition, but you cannot “hit” the trapezoid with a stretch. Also, the trapezius muscle is very well loaded by the deadlift, which is a basic exercise not only in weightlifting, but also in bodybuilding. But again, the base is for the back, and the trapezius is worked as a secondary muscle.
Benefits, harms, contraindications
Standing barbell pulls are useful for athletes who are seriously involved in bodybuilding. After all, the exercise makes it possible to exert targeted loads on various bundles of the deltoid muscles. Experienced athletes call the workout the best for creating visual volume and width in the represented area.
As for the harm of the exercise, improper execution and unwillingness to follow the technique increases the likelihood of accidental injuries. The risk of injury to the rotator cuffs of the shoulder girdle is especially high. A contraindication to organizing such training is the presence of pathologies of the shoulder joints.
Standing vertical barbell row to chest
An exercise that is considered basic for the shoulders is a sin not to know and not to use, especially since it can double their “primordial” volume. If the prospect of gaining deltas “according to bodybuilding GOST” seems tempting to you, study the technique of vertical barbell rows to the chest while standing!
How to do the exercise
- Place the barbell in the power frame holders at hip height and prepare it for work by attaching the required number of plates.
- Walk up to the apparatus and grab the bar with an overhand grip slightly narrower than shoulder width. Take a starting position at some distance from the frame: stand in a wide stance, slightly bend your knees, straighten your body and statically tense your core muscles.
- As you exhale, using isolated lifting of your elbows, pull the bar towards your chest (approximately to the middle), leading it parallel to the body.
- At the top of the movement, perform a distinct stop, prolonging the peak tension of the deltas.
- While controlling the weight, slowly return the bar to the starting position. Do not fully extend your arms at the elbow joint.
- Perform the recommended number of repetitions of the barbell vertical row exercise.
What muscles work?
If you follow the correct technique for performing the exercise “Vertical barbell row to the chest”, the following muscle groups work: Shoulders, and also auxiliary muscles are involved: Trapezius What muscles work in the exercise Vertical row of the barbell to the chest
Recommendations for the standing barbell row to the chin exercise
The biceps in this exercise, standing barbell row to the chin, should be “in the crowd” - although it will not be possible to completely exclude the biceps from the pulling movement, it is important to minimize its participation. To do this, focus on raising your elbows up. Raise the projectile to chest level and no higher - its further “ascent” is performed by the force of the trapezius. When performing “delta” rows, build a joint “pyramid”: the shoulder should be higher than the elbow, and the elbow should be higher than the wrist
The point where the elbow and shoulder are level will be the finish of the concentric section. As with all “standing” weight-bearing exercises, be aware of your torso position—do not deviate from the upright position.
Vertical barbell row - implementation features
From a basic exercise for the deltoids, the vertical row of a barbell instantly transforms into an exercise for the trapezius; you just need to grab the projectile “narrower” and “lift it higher” - as a result, the shoulders receive much less load, unlike the “breaking” wrist joints. But with the generally recommended positioning of the hands and bringing the projectile to the chest line, you can be sure that it was the shoulders that “bombed”.
Standing Barbell Rows - Cautions and Alternatives
- If you have problems with your wrists, use the EZ-bar in the exercise—following the same rules of technique as in the vertical barbell row to the chest exercise while standing and confidently developing your shoulders, you will significantly relieve the wrist joint.
- The movement can also provoke discomfort in athletes with damaged glenohumeral joints (with impingement syndrome, bursitis, etc.). In this case, it is recommended to work in a limited amplitude (do not raise your elbows too high) and move on to the exercise vertical row of dumbbells to the chest - dumbbells do not “fix” the movement and allow the joints to take a more anatomical position.
In what mode should you perform the vertical barbell row to the chin exercise?
However, training the deltoids, as well as other muscle groups, requires a multifaceted approach, that is, periodization of loads is everything. Therefore, sometimes allow yourself to slightly increase the weight, “squeezing” in volume to 6-8 repetitions. The standard strength style for deltoids is not suitable (we are talking about the “caste” of amateurs), since the technique of the exercise, standing barbell row to the chin, will clearly be lame.
Tip: Fatigue in this exercise cannot be hidden - when you are “on the edge”, an involuntary sway of the body appears. In this case, it is not safe to continue in the same spirit: complete a set of rows or bring the muscles to exhaustion with a lighter weight (using the drop set method).
How and how long to pull the barbell
There are 2 main options for gripping a barbell, which are used for any deadlift. There is not much difference in execution, other than the position of the hands and the muscles involved.
Execution technique for men and women
In principle, the technique for lifting the barbell to the chin is the same for both men and women. Girls, especially beginners, can lift the barbell to chest level, and a curved bar will help make lifting the apparatus while standing easier. With a straight bar, wrist injuries are more common in women.
- After warming up, “put on” the barbell and place it in the position from which you will lift.
- The grip on the bar comes from above. Smoothly straighten up and pause with the barbell at your hips. The elbows are slightly bent, the posture is straight and even.
- Exhaling, use your shoulders to lift the projectile to your chin. The elbows first go up, then to the sides, they should be above the line of the forearms.
- Hold for 2 seconds.
- Gently and slowly lower the barbell down, inhaling.
About the technique of performing the exercise:
Narrow grip
You can start with a narrow grip, using it as a warm-up, with a light weight. At the same time, strengthen the trapezius and biceps, prepare the shoulder girdle for stress.
Wide
When pulling to the chin with a wide grip, the risk of injury is minimized; the delta receives more load, which provides volume to the shoulders. A wide grip is more recommended to give relief and width to the shoulder girdle.
If you are a beginner, in the first month of training, do not try to raise your elbows as high as possible. First, strengthen your muscles and prepare your body for heavy loads. Next, you can raise your elbows, loading your trapezius.
Other exercise variations
As an option for lifting the barbell, use the Smith exercise machine. Its main advantage is the location of the rod between the guides. This will prevent you from bending, thereby making a mistake in training. In addition, it is possible to perform single-arm rows without the risk of injury. At the same time, the amplitude of movement and, accordingly, muscle development increase.
Instead of a straight bar, you can use an EZ bar, this will reduce stress on the wrist and help increase repetitions.
Another option is traction in the lower block, in this case there are fewer injuries than with free weights. And it is possible to use a technique called a drop set, that is, reducing the weight in one set with increasing the number of repetitions.
Number of repetitions
First of all, warm up - cold muscles are more prone to injury and have less endurance. Warm-up training is carried out with an empty bar and minimal weight. After 15 warm-up repetitions, load the barbell and perform three sets of 10–12 reps.
Remember: more repetitions, even with less weight, will not bring better results, but fatigue and the risk of injury.
Recommendations for implementation
Usually this exercise is performed in a multi-repetition mode, since it is formative. The exercise should not be done exclusively with a straight bar; vary the implements for a more optimal load distribution. It is usually recommended to do this movement for 10-12 repetitions.
If an athlete responds well to superset training, it makes sense for him to perform this exercise in supersets with standing presses or other shoulder movements. The inclusion of supersets with deadlifts in the training plan will also give a normal result.
The weights should be optimal - not too large and not too small. It is not recommended to achieve muscle failure in this movement.
