Introduction
The training on the back insulator counts as a basic exercise to strengthen the back muscles, in addition to the training on the latissimus pull. The back insulator is used more often than the latissimus pull, especially for complaints in the upper part of the deltoid muscle. Because the upper part of the 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 insulator is often used in the area of fitness and health. In special bodybuilding this exercise is rarely found.
Trained muscles
- Latissimus (M. latissimus dorsi)
- Cap muscle (M. trapezius)
- Large round muscle (M. teres major)
- Diamond muscle (Musculus rhomboideus minor et major)
Description
The arrangement of the device is such that the weight is pulled over a roller. Thus, the device works against gravity, but the athlete pulls horizontally. The athlete sits with an upright upper body, the hands grasp about double the shoulder width (varies depending on the device) to the handles.
The feet stand firmly on the floor. In case of back problems, it is recommended to place the feet below the buttocks. The pressure point of the support surface is below the chest muscles.
The bar or guide is pulled up in shoulder height up to the upper body. During the pull phase, inhalation takes place, but press breathing must be avoided. The training weight and the number of repetitions varies depending on the level of fitness and training goal.
Modifications
Since the movement execution is predefined for this device, the variation is very limited. Only the position of the hands on the handle can be changed on some devices. A somewhat tighter grip causes the biceps muscles to be used. Here you will find information about the back isolator with the expander
