Good movements for back muscle training: pull down the side inclined plate!

Good movements for training back muscles: Side-lying inclined plate pull down!

　　Do you feel a little boring about the repetitive training movements day after day? Is your muscles not fresh for a long time?

　　Maybe you should try to give yourself some new tricks!

　　Today I will introduce a very great high-position pull-down variation: Side-lying inclined plate pull down!

　　High-position pull-down is an indispensable classic movement for training back muscles! It belongs to the vertical pull-down movement, mainly training the brightest latissimus dorsi on our back. At the same time, your trapezius, rhombus, and biceps in the arms will participate

　　This is a very, very good action! Compared with ordinary pull-down movements, it provides you with a larger range of movement, allowing your back muscles to stretch and contract better

　　How to do it?

　　1. Adjust the cable trainer to a high position and choose an inclined stool, about 45 degrees! 　　2. Then lie on the stool, as shown in the figure: hold the handle with one hand, and look at your arm and the torso extend upwards and the cable is in a line, keeping the torso stable and the spine neutral,

　　Start action:

　　1. Adhesive shoulders and start the latissimus dorsi to drive the elbows to pull the elbows to both sides of the body, so that your arms can work hard to get close to the torso, squeeze your back muscles and keep static contractions for two seconds!

　　3. Then Expand your shoulder blades upwards and feel that your lats dorsi are lengthened a little bit, maintain tension until your 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 your hands! Feel the movement of the scapula and the force of the lats dorsi!

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