Semleges fogású húzódzkodás
Pull from overhead toward the ribs to train the back and elbow flexors. Main target: upper back. Also working: biceps, forearms. Starting point: 3 × 5–10 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Semleges fogású húzódzkodás, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Take a secure grip and set the shoulders without hanging passively into the joint.
Execution
- Drive the elbows down, keep the neck long, then return to a controlled overhead reach without bouncing.
Range, tempo and breathing
- Perform 3 × 5–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not pull behind the neck, kick or finish with rounded shoulders. Use assistance or less load and keep the trunk stacked.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your upper back is recovered.