Are you tempted by the exercise of vertical pulling withelastic? Some bodybuilding pros swear by it! This back exercise is usually one of the first things people try at the gym.

Despite the seeming simplicity of the vertical pull-down, this exercise actually requires a lot more technical skill than most people realize. Doing vertical rows with elastic correctly can increase the relief in your back, increase your back muscles, and give you a more toned back. In this article, you’ll discover everything you need to know about the vertical pull of elastic!

Movement of the vertical draw with rubber band step by step

Before directly attacking the exercise of the vertical pulling, you must invest in a pair of quality rubber bands for more comfort and for an optimal training. Plan a good height under the ceiling to carry out this bodybuilding exercise. Once you have a comfortable setup, follow these steps to perform the horizontal pull without injury:

• Hang your rubber band on a mounting bracket or loop it over a bar above you.
• Position yourself upright under the binding, with your feet well anchored in the ground and hip-width apart.
• Grasp one end of the rubber band in each hand and spread them a little wider than your shoulders.
• As soon as your position is stabilized, bend your elbows down to follow the alignment of the body, keeping your back straight.
• Return to the initial position by bringing your arms up.

This vertical pulling exercise with rubber band can also be done seated. Repeat the same movements by starting seated on the ground, legs stretched out in front of you.

To grip the rubber bands in your hands, you have the option of putting your palms down (pronation), inwards (neutral grip) or up (supination). It’s easier to start in a neutral grip before trying the other positions.

This horizontal pulling exercise with a rubber band can also be done on a pulley machine for chestpulling or neck pulling.

Vertical pulling with elastic: which muscles worked?

This full back exercise will allow you to work a large part of your back thanks to the vertical pull with elastic. For optimal thickness growth and a complete design of your back, here is the list of muscles worked thanks to the vertical pulling with elastic:

• The latissimus dorsi are mainly targeted by thisresistance bandexercise. It allows, in particular, obtaining the V shape.
• The rhomboids, diamond-shaped in the upper back, also support the movement of the scapula and are therefore just as involved in the exercise of the vertical row with elastic as the trapezius.
• The large and small circles connected to the shoulder are also solicited during the vertical pulling exercise with elastic. They allow excellent upper-back mobility.
• The brachial biceps and the deltoids are also slightly solicited during the vertical pulling exercise, even if the back takes precedence over the shoulders and arms.

The advantages of vertical pulling with elastic

Resistance band training offers a multitude of benefits. This vertical pulling exercise with rubber band can be beneficial for your bodybuilding routine alone or in addition to exercises using weights or on machines in the gym:

• Safe and Low Impact: This is especially ideal for complex joints such as the shoulders, as they are prone to injury. This allows you to focus on specific areas.
  
• Injury prevention: Performing gentle exercises to increasestrength, stability, and mobility can help you maintain shoulder and upper back health and prevent injury.
  
• For all athletes: Resistance bands get tougher as you stretch them. This makes the exercises more difficult as the bands are stretched. This way, it is easy to change the intensity of a movement. You can therefore adapt the level of resistance according to your individual needs.
  
• Portable, inexpensive, and easy to use, the rubber band is an economical strength training accessory that you can use absolutely anywhere. so you can easily incorporate them into your bodybuilding routine. It slips easily into a bag.
  
• Great for health: The horizontal pulling exercise with a rubber band improves flexibility and corrects muscle imbalance. Plus, it helps relieve pain, especially after an injury or surgery.
  
• Improved coordination: the bands work much like a pulley machine, allowing you to maintain constant tension on the muscles you work. You’ll also use more stabilizing muscles to keep the band tight throughout each exercise, adding a different dynamic to the same movements.

Mistakes not to make when pulling horizontally with rubber band

crane your neck

It’s common for people to adopt a “head forward” posture while doing vertical rows with a rubber band. This error is characterized by stretching the neck forward and rounding the shoulders.

Straining your neck during this exercise can cause pain and, at worst, can lead to muscle tension in your neck or upper back. Then remember to fix a point in front of you to keep your neck straight and stoic.

Round the back

Rounding your back will not allow you to perform this vertical pulling exercise correctly. It is essential to anchor yourself well into the ground and to sheath your abdominal strap while leaving the pecs. You have to manage to find the right position in balance on your feet so that you only move your elbows down.

Use your biceps

The vertical pulling exercise with elastic is done by bending the elbow only. Unfortunately, the effort may seem easier by putting more strain on thearms, especially the biceps. It is therefore necessary to remember to position your shoulders well backward and downwards in such a way as to really work the muscles of the back and not the arms.

Exercise Ideas to Complete Your Vertical Pulldown Workout

The T-bar

The latissimus dorsi are strongly worked in the weight room and the V-shape is a dream for all athletes. The T-bar exercise can help build muscle there in addition to the vertical pull-up.

Starting position: take a barbell with weights (depending on your level). Standing, legs slightly bent, the bar should be positioned between your feet.

Exercise: Grab the bar just below the weights and raise it so that your elbow-to-shoulderupper arms are at your sides. Then lower the bar back to the ground and repeat the number of repetitions you want.

pull-ups

For the back in general and particularly the latissimus dorsi and the teres major and minor, pull-ups are the essential bodybuilding exercise. It is best to do it in a fitness room on machines adapted to lift your body thanks to the muscles of your back.

It involves hanging from a high horizontal bar with your arms shoulder-width apart. We advise you to cross your feet to perform this movement. You then just have to pull yourself up, directing your chin at the level of the height of the bar, then go down again without ever ceasing to contract your muscles. Pay attention to the descent, be careful not to do it abruptly so as not to injure yourself.

The side elevations

In order to work thetrapsmore , you can do lateral raises with dumbbells or with your resistance bands.

Starting position: all you have to do is stand up straight, arms along your body, take a dumbbell or an end of elastic in your hands.

Exercise: Simultaneously, raise your outstretched arms to the side either at 90° or higher for more in-depth work.

Rowing

For rhomboids, all exercises with a straight back are excellent. Rowing in particular helps strengthen this upper back muscle in addition to the vertical pull.

Starting position: Flat on your stomach on a weight bench, hold adumbbellin each hand, your arms touching the ground.

Exercise: Bring your upper arms, from shoulder to elbow, along your body while keeping your back straight and your head down. Then lower your arms back to the ground and repeat for the number of repetitions desired.

In summary: the vertical pull with elastic

Vertical pulling with elastic is a very effective exercise to strengthen the back. This variant with a resistant band allows you to do it everywhere just as effectively as on a machine in the gym. The elastic has many advantages, allowing you to perform your vertical pulling exercise anywhere, without constraint, and at a lower cost.

Quite simple to perform in appearance, the vertical pull-up with elastic still requires good concentration and a good form of execution of the movement in order to correctly solicit the muscles of the back. So, ready to get started on the vertical pull with elastic?