Movement analysis: wide-hold sitting position pull down

Movement analysis: Wide-holding sitting pull-down

Sitting pull-down is a very popular movement in the gym! Mainly exercise our back muscles and elbow flexors

Sitting pull-down is a difficult movement! Many people feel their backs very unobtrusive when doing the movement! A big reason is that they do not understand this movement!

To do it well, you need to know him first! Let’s learn about sitting pull-down in detail!

Sitting pull-down is an action in which multiple joints participate in the coordination!

Mainly involved The joint movements that are reached include: shoulder adduction, elbow curvature

The main muscle groups involved are: latissimus dorsi, middle and lower trapezoidalis, large rhombus, teres major muscles, posterior deltoidal strand, biceps, long triceps

In addition to these! Many small muscles in the shoulder belt work together in stability control at the same time, and the core muscles have stability to the trunk (maintaining spinal neutrality)

Anyone moves have so many muscles involved and cooperate tacitly! The correct action we need to do is: actively exert force when it should be active, give in, give in, stabilize and stable, and perform their own duties! A little problem will make the entire action mode wrong!

Action process:

1. Sitting on the pull-down trainer, holding the handle with a wide grip and holding. Adjust the knee pad to the appropriate position. Then hold the horizontal bar firmly, lean back slightly, and rotate the shoulder slightly outside to stabilize the body!

2. Start the shoulder scapula, and the lats dorsi muscles can force the contraction to drive the humerus to retract and flex the elbow to pull down! Pull the handle above the clavicle of the chest, keep the elbow close to the body, stay for two seconds, squeeze your lats and straighten the chest.

3. Then slowly stretch the lats dorsi muscles and at the same time put the arms on Extend as much as possible (feel the latissimus dorsi is stretched) back to the starting position. Pay attention to maintaining latissimus dorsi tension throughout the process!

Tip:

1. During the movement, please be sure to fully extend your latissimus dorsi (when putting it up, lifting your shoulder blades completely, as if you are going to touch a very high item) When pulling down, pull to the lowest end, and squeeze it hard

2. The movement should be carried out in an orderly manner. When dropping down, you should control the rhythm, do not fall freely, maintain tension, and slowly stretch your muscles!

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Recommended attention:

How to feel the strength of the back muscles: 4 auxiliary movements

Back muscle training skills: Lock the back (squeeze the shoulder blades)