Latsomia dorsi training: Shotgun cable row

Latitude Dorsal Training: Shotgun cable row Shotgun cable row

　　Latitude Dorsal is the strongest and stylish muscle on our back. It is located on both sides of our back. The strong latitude Dorsal can give you an inverted triangle figure!

　　In latitude Dorsal Training, the most common classic movements include pull-ups, barbell rowing, high-position pull-downs, etc., but if you have been used to these most common training movements for a long time, how can you give new stimulation to the back muscles and improve muscle mass?

　Today we will introduce a good movement to add stimulation to your back muscles: Shotgun cable row

　　This is a popular movement in the 1970s and 1980s, and the English name is Shotgun cable row, the name is cool. Compared with traditional dumbbell one-handed rowing, it will give you a better range of motion!

　　The following is a demonstration of movement:

　　1. Adjust the cable trainer to a low position and choose the right weight

　　2. Stand forward and backward with your feet, then lean over (about 45 degrees), use your legs to support the center of gravity of your body, keep your back straight!

　　3. Grasp the handle with one hand, straighten your arms naturally, and extend your lats muscles completely downward!

　　4. The lats muscles muscles forcefully contract and drive your arms back, and when you pull to the top, let Your shoulders sink and retract back, while your upper arm is trying to fit tightly against the torso, squeeze your lats dorsi for two seconds.

　　3. Slowly stretch the lats dorsi, while straightening your arms and stretching down as much as possible (feeling that the lats dorsi is stretched) back to the starting position.

　　Precautions:

　　Control the rhythm of the movement and pay attention to maintaining the lats dorsi tension throughout the process! Especially in the centrifugal contraction stage! Slowly play up!

　　　Pay attention to keeping your trunk stable and neutral during the movement. It is not advisable to rotate or lateral flexion to avoid excessive spinal pressure!