Introduction
A strong back is not only a sign of physical fitness but also serves to maintain physical health. Back pain is one of the most common diseases in Germany. Wrong posture and too little movement additionally increase the risk of these complaints.
However not only sporty passive humans plague over back pain, but numerous kinds of sport e.g. tennis, exhibit one-sided loads, which can have back pain as consequence. The wrong running technique or swimming technique can also lead to back pain. Regular and adequate training to strengthen the back muscles not only prevents back pain, but can also rehabilitate existing back problems.
The latissimus train serves, in addition to the back insulator, to strengthen the broad back muscle (Musculus latissimus dorsi), and is used by recreational athletes, bodybuilders, as well as in rehabilitation. A prerequisite for achieving the set training goals is the correct execution of movement, otherwise the positive effects of training on the latissimus dorsi can result in undesirable, negative effects due to incorrect techniques. When training on traction machines, as is the case with the latissimus pull, the upper arm flexor (M. biceps brachii) is trained in addition to the back muscles. Since the back muscles are more muscles than the chest muscles, special and increased attention should be paid to back training. A variable choice of exercises is a prerequisite for optimal training, especially in the area of health and fitness.
Trained muscles
- Latissimus (M. latissimus dorsi)
- Cap muscle (M. trapezius)
- Large round muscle (M. teres major)
The athlete sits with an upright upper body, the head is in the extension of the spine. The gaze is directed forward. The hands grip the wide handle of the latissimus pull with double shoulder width.
In the area of bodybuilding and maximum strength training, the body must be fixed due to the increased pull weight. The knees press against a support surface during the contraction phase. The barbell bar is pulled down to the chest.
The upper body must be slightly tilted backwards. In the eccentric (yielding) phase of muscle contraction, the barbell bar is not returned to the maximum extension of the muscles. The elbow joints are not maximally stretched.
Note: To control the straight posture of the upper body, most gyms have mirrors on the sides. The barbell bar should not be pulled behind the body, as wrongly assumed, because this assumes an unnatural position of the body. Beginners then tend to bring the shoulders forward. The training weight and the number of repetitions varies depending on the performance requirements and training goals.
