Good exercises for back muscle training: pull down with your back with a high position

Good movements for training back muscles: Supine high pull-down

　　High pull-down is one of the essential movements in our training menu. It is a vertical pull-up action, which can help us exercise our back muscles well, especially the lats dorsi. At the same time, high pull-down is also a simple and easy-to-learn action! Therefore, it is loved by many fitness players!

　　There are many changes in the high pull-down. Through different handles, the change of the grip distance will make your muscles stimulate differently. Today I will introduce to you a very good high pull-down change. Supine high pull-down

　　The same sitting posture as ordinary pull-down! Using a flat bench to support you more powerfully! It can make your body more stable! And there will be no pressure on the spine!

　　Many people are unstable in the back muscle training, and the lower back is under too much pressure! Such changes will solve this Question!

　　Action process:

　　1. Choose a training bench and adjust the training bench to an upward 45 degrees! Then lie on the stool, as shown in the figure! Grasp the handle with both hands!

　　2. Then start the dorsal muscles, and pull the elbows to both sides of the body, squeeze your back and keep the static contraction for two seconds!

　　3. Then expand the scapula upwards, feel that your lats dorsi is lengthened a little bit, maintain tension until the arms are fully extended!

　　　Key tips:

　　1. Choose about 12-15 medium and low weights

　　2. Pay attention not to pull the weight with the strength of the hand! Let your big arm try to get close to the torso to feel the contraction and extension of the lats dorsi and the movement of the scapula

　　3. Mainly control when lowering, don't move up quickly, muscle tension is the key you need to pay attention to!