Working on the PULL

[danfaggella]

I want to work the muscles in my back (and maybe abs/chest) that create that PULL brackward, like when breakign the grip for an armbar. Are there any exercises that don't require workout mechines that can work such muscles?

thanks a lot!

[shaolin-warrior]

dan,
Get a rope and sit on the floor legs straight in front of you. With one end of the rope in each hand, put the middle of the rope under the balls of your feet.Lean forward at the hips and take up any slack in the rope. Using a pronate grip (palms facing down) Then lean back until your torso is once again erect and your arms are straight. This is your start position.
Inhale and hold your breath as you pull the rope towards your midsection while keeping your elbows close to your sides.(Providing resistance with your legs) As your arms approach your torso, turn your palms downward and pull your elbows as far behind your body as posible.
Hold peak contraction for 1 to 2 seconds, exhale and return to start position.
Tips: Concentrate the pull with your lats and rear delts as apposed to your lower back. Try to prevent your back from rounding asyou lean forward and/or hyperextending as you pull back, both of wich exert exceptionally high forces on your spinal disks that can cause serious pain or injury.
Becareful not to let your bicepts dominate the pull wich decreases the overall effectiveness of the exercise.
Maintain an erect torso throughout the entire exercise leaning no more than 10 degrees either way.
To achieve peak contraction, squeeze your shoulder blades together as you pull your elbows back as far as possible.
Holding your breath durring the pull helps to stabilize your torso and gives you greater muscular force so you can pull more weight or resistance.
Good Luck, Its late, hope it's understandable.

[danfaggella]

thank you, that seems like a good exercise

[EmptyneSs]

I want to work the muscles in my back (and maybe abs/chest) that create that PULL brackward, like when breakign the grip for an armbar. Are there any exercises that don't require workout mechines that can work such muscles?

thanks a lot!

machines and weights are best for your back, pullups too.