Vertical pulls are a very gentle exercise. They are ideal for athletes rebuilding their back and arm
strength, particularly following on from a shoulder, biceps or elbow injury. They increase blood
flow and re-train the pulling "groove." This is also an excellent exercise for any beginner. Its low
intensity allows athletes new to pulling to really feel the muscles at work in the shoulders and
upper back, before things get too heavy

Lihasgrupp: Biceps

Sammud

Find a vertical base YOll can hold on to. This base should be secure and allow you to grip it
safely; a doorframe or high railings are excellent potential candidates. Stand close to the base-the
tips of your toes should be between three and six inches out. Take hold of the object in a comfortable grip. Ideally your hands should be shoulder width but any symmetrical position will suffice. This is the start position (fig. 41). Because of your proximity to the base, your arms will be
well bent. Now allow your bodyweight to shift back by leaning slightly. Extend your arms as YOll
go, until they are very nearly straight, and your body is angled diagonally backwards. This is the
finish position (fig. 42). At this point YOll will feel a gentle stretch in your upper back, and possibly your arms. Pause momentarily before pulling yourself back to the start position, by contracting the shoulder blades and bending the arms simultaneously. Pause and repeat.

Kõik harjutused