The tilt rods are very effective at building the thickness of the middle and lower trapeze. A very common axiom is that the tilt rods build the thickness of the back because they load the lower trapezoidal region and therefore cannot expand the back. To do this, you need to train the broadest muscles of the back.
Unfortunately, due to the inclined position of the body, these tractions can damage the bottom of the back. Different traction arm exercisers partially solve this problem. The lower trapeze region is very difficult to use – it requires exceptional concentration and strict execution techniques. However, many athletes often cheat in order to lift as much weight as possible. This practice significantly reduces the effectiveness of the exercise, increasing the risk of injury.
Tilting the barbell is a bilateral exercise. Its unitary variant – dumbbell pulls with one hand in an inclination – provides wider amplitude of movement both in stretched and reduced positions. Remember that muscles are stronger when you load them unilaterally.
➜ Body Position
Dorian Iates has revolutionized the way back training is done. He not only changed the grip (from the bottom), but also the position of the body. The question of how the body is tilted can be controversial: should the torso be parallel to the floor, or should the angle be 75°, like Dorian’s?
You can find out the best position for yourself very simply. Lean forward and try to pull the blades as far as possible. Most people find it much easier to do this when the body is tilted by 75°.
So Dorian’s offer fits most people, and it is less dangerous for the lumbar area than the parallel position. Of course, the more straight you stand, the more the load will shift from the middle of the trapezes to the top and relieve the load from the widest. If you fully straighten up, then the exercise will be called a scar, 75 ° is the golden mean.
There are two kinds of grip here: bottom and top. Dorian’s variant – from below – is more directed to the lower part of the trapeze.
However, neither of them suits me. I suggest you to do the traction with the EZ griffin. The only problem is that many gyms only have short EZ grids, so it will be difficult to load them in the power frame (more on this below).
Note that most traction machines have neutral hand positions (thumbs up).
➜ What about the grip width?
The wider the grip, the easier it will be for you to shorten the lower parts of the trapezoid at the top of the amplitude. But on the other hand, expanding the grip, you sacrifice the amplitude and stretch itself, narrowing it down, getting the best stretch, but the worst contraction, because at the top of your own body will not allow you to raise your elbows even higher. I suggest you grip the neck with a grip at shoulder width, it will give you a good cut while slightly reducing the stretch.
➜ Griffin trajectory
There is also a lot of debate on this issue. I prefer to move the neck close to the quadriceps, which reduces the load on the back. To protect the back and better reduce trapezes, it is important to hold the head correctly. I recommend looking forward and slightly up, not down. Never turn your head sideways during the exercise.
➜ Recommendations for working with large weights
Many bodybuilders lower the bar to the floor between sets, which means that the next approach to deadlift must begin. It’s dangerous, especially if you grip from below (you don’t want to rip your biceps, do you?) It’s also a waste of energy. But the worst part is that many people even walk around with a barbell in their hands to put it on racks, for example. This is unproductive and dangerous.
Use a power frame. Set the stoppers so that you only need to lift the bar 5 centimetres to the starting position. Bend over, take the barbell and start working – nothing extra. Not only will you keep yourself safe, but you’ll also save energy that you’d better spend on doing more repetitions at the end of your approach.