Dumbbell barbell lying on the back straight arm pulling action diagram

Dumbbell barbell lying on your back straight arm

This is a good way to stretch the outer edge of the chest muscle. It can fully stimulate both sides of the chest muscle. It is one of the good ways to carve the shape of the chest muscle.

Let’s take a look at the detailed technical explanation

Target exercise area: the outer side of the chest muscle.

Start position: lying on the bench , hold the dumbbell or barbell with both hands, extend the arms straight (the elbow joint is locked), parallel to the ground. Step on the ground or bench.

The key points of action:

The arms are stretched flat, pull the dumbbell or barbell up and backward, and drop to the lowest possible point. Make the pectoralis major muscle fully expand, expand the chest, tighten the abdomen and loosen the waist, sink and stay for a second, and stretch the pectoralis major muscle as much as possible.

Then, contract the pectoralis major muscle, pull the arms up and forward, until they fall to the starting position on the side of the leg.

Inhale when pulling up and backward, and exhale when returning up and forward.

Tip:

When pulling back, let the arms fully extend backward, and when pulling forward, let the arms fully extend forward. Keep it still

Stealing both hands and hold a heavier dumbbell Do it, because the two hands are narrow in the grip and the weight is concentrated in the center of the bar, it has a great effect on the development of the pectoralis major muscles on the edge of the human body's midline.

When using this action, be careful not to be too heavy, because this action is not very stable, if it is too heavy, it is easy to borrow the force of the triceps muscles, which becomes the flexion of the flexion of the vertebrae

Tip: The two movements are often confused by the two movements, because the two movements are too similar.

Their differences are that the exercise method is different from the target muscles. The flexion of the vertebrae is mainly for training the triceps.

The difference between the vertebrae straight arm pulling up and the vertebrae flexion of the vertebrae is that one arm is flexion and extension, and the other elbow joint is locked:

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