Exertial exercise method for latissimus dorsi - a detailed tutorial on pulling down technology of single-arm rope

Latsimus dorsi exercise method - single-arm rope pull-down

Single-handed exercise is a great choice to stimulate muscle volume increase.

Single-arm rope pull-down can stimulate the muscles on the outer side of the latsimus dorsi and also exercise the serratus anterior muscle.

Initiation position:

Hang a D-shaped grip on the steel rope. Choose a weight about half the weight you use when exercising your hands.

Hang a D-shaped grip on the steel rope. Choose a weight that is about half the weight you use when exercising your hands.

Hold the grip inward with one hand, sit on the cushion, and hold the upper end of the knee cushion with the free hand (if there are other grips, it is OK) to increase the stability of the body's torso.

Land your feet flat on the ground. Straighten your arms, stretch your latissimus dorsi

The key points of action

Contract your back muscles while raising your chest. Pull the grip vertically down, turn your palms to keep your elbows tightly Body.

Don’t turn the body to one side or the other, keep the body parallel to the tension holder.

At the lowest point of the movement, squeeze your shoulder blades hard to get them close to each other, and keep this muscle contraction for 1 to 2 seconds. Then slowly straighten your arms and return the grip to the starting position.

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