The traction bar exercise represents the multi-joint exercise par excellence for the back.
There are two main techniques with which this exercise can be performed: with a prone grip and a reverse or supine grip. Both exercises tighten the whole back, especially the large dorsal, shoulder, triceps (long head), adductors of the shoulder blades, trapezius, deep musculature of the back, in short, all the back. The backbone always works, even if you hear who says that it intervenes more in one and more in the other. The backbone always works! If we want to be fussy then the best gesture should follow the anatomy of the backbone, then start in supination (maximum elongation) and arrive in pronation (maximum shortening) ... As for the elbow the supine position allows a greater involvement of the biceps brachialis and a better line of strength, which is reflected in greater comfort in the execution and in a better expression of strength. Prone grip exercise is not for everyone, it requires good mobility at the level of the shoulder bladder belt for correct execution, otherwise it risks being performed incorrectly by shifting the muscular work onto completely different muscles.
The correct position for the end of the exercise is to bring the bar to the chest, there are no other positions! At the chin, at the tongue, at the nose, at the forehead are all incomplete exercises, which do not lead to the best shortening of the dorsal, which are done for simplicity and for lack of strength! Do you think of other exercises such as barbell extensions on the flat bench, do you stop 10 centimeters from your chest or do you leave the bar to touch it? If you train well, the answer is one, so it must also be for pull-ups!
In the final position the elbows are pushed back and the shoulder blades are adducted! You have to climb as much as possible, until your chest meets the bar and you push your shoulders back. Only at this point can you begin the descent to almost completely relax the elbow. It is important to go down, remember that if you perform an incomplete incomplete descent, your muscular work will also be done. There are no other ways, if you want the maximum physiological work for the back with this exercise you can only perform the maximum possible shortening (climb with the chest to the bar) and the maximum elongation (arms extended).
Let's take a closer look at the two variants:
Pull-up in reverse or supine bar
It is the simplest version of the two. Thanks to the best line of strength and to the greater work of the biceps brachii it allows to perform more repetitions than those with prone grip. Even those with a certain rigidity of the shoulders will be able to perform it correctly. The step of the hands must be roughly similar to the width of the shoulders, it is often felt that to make the biceps work "more" it is necessary to use a tight grip with the joined hands, but it is not absolutely true, as is visible from the immagine a normal step allows a complete flexion of the elbow, therefore an optimal shortening of the biceps.
Online lifting bar
On Amazon there is an entroporta bar in steel for tractions with fixing to the door jamb without using screws. The sturdy telescopic steel rod fits into each door frame up to 105 cm. By simply turning towards the center, both sides push against the door frame, thus ensuring the tool is stable and secure, without the need to drill. The foam handles facilitate the work and make training possible even without gloves, preventing the appearance of blisters and at the same time guaranteeing a firm grip even with sweaty hands. The bar supports up to a maximum weight of 300 kg.
Buy online
Alternatively, you can opt for the bar for lifting with wall fixing and single body (ie there are not two tubes to be joined). The wall attacks make you gain strength and allow you to support a maximum load of 350 kg. The product is shipped together with two attachments and a bag with fixing accessories (dowels, bolts, screws and washers). The tool measures 101 cm in length, 49 cm in depth and 20 cm in height (including the plates). The distance between the bar and the wall is about 40 cm, the maximum width of the wide grip is about 1 meter and the distance between the handles for the internal grip (neutral) is about 55 cm. This bar is ideal for intensive use.
For sale online
Common errors and video on tractions »
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