Kitsa haardega plokktõmme
Close grip pulldown
Primary muscles: Selja laiad lihased. Assisting muscles: Biitseps, Keskselg, Õlad.
How to do it
- Istu ülemise plokktõmbe trenažööri ette, kang kinnitatud ülemise ploki külge, ja reguleeri põlvetugi.
- Haara kangist kitsa haardega, peopesad ettepoole.
- Kalluta torso veidi, umbes 30° tahapoole – algasend.
- Hinga välja ja tõmba kang ülemise rinna poole, surudes õlad alla ja taha.
- Hoia üks sekund, pigistades abaluid.
- Hinga sisse ja naase kontrollitult algasendisse.
Key to the execution: Kitsas haare rõhutab selja alumisi laiu lihaseid – tõmba küünarnukke ribide poole.
Common mistakes
- Tõmbamine küünarvartega selja asemel.
- Torso kiigutamine hoo saamiseks.
- Kangi mitte piisavalt kõrgele rinnale toomine.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Selg exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.