Потисните Т-полугу једном руком у нагиб

Pull the T-rod with one hand in the slope — technique of the exercise:

1. Уметните олимпијску мрену једном руком жељену тежину. Уверите се да ће његов други крај остати непомичан, поставите га у угао или поправите нешто од врха.
2. Lean forward, bending at the waist until your upper body will be almost parallel to the floor. Slightly bend your knees.
3. Grab the neck with one hand immediately below the discs, a second hand rest on the knee, as shown in the figure. This will be your initial position.
4. On the exhale, pull the rod on itself, keeping the elbow close to the torso (in order to achieve maximum efficiency and load for the back) until the wheels will not touch your chest. At the end of the movement, squeeze the back muscles and hold this position for a few seconds. Tip: avoid movement of the trunk, it should remain motionless, only the hand.
5. На удах полако спустите утег у почетни положај. Савет: не дозволите да штап додирује под дискова. За правилну амплитуду кретања користите мале дискове.
6. Complete the required number of repetitions, then change arms.

Variations: you can also perform this exercise using a rope bottom block.