Recommended good exercises for latissimus dorsi exercises - lying downward and straight arm pulling upward

Lats muscle dorsi exercise - straight arm pulling up on the back

　　　Lets straight arm pulling up on the back In the gym, I often see people doing this exercise! Some people use it to practice pectoral muscles! Some people use it to practice lats muscles!

　　In fact, both the chest and back can be practiced: the chest and lats muscles have the function of flexing and extending the shoulders!

　　Not only other small muscle groups of the chest and back are also involved, including: the back of the shoulder, the serratus anterior muscles, the relatively minor teres major and the three heads The long head of the muscles, etc.

　　Today I will introduce the use of straight arms to pull up the back to exercise the latissimus dorsi!

　　Movement characteristics: single joint movement!

　　Joint movement involved: shoulder flexion and extension

　　Position: Downward lying dumbbell bench

　　Compared to pull up the flat, the downward lying posture will reduce the stress on the chest and concentrate the stimulation of the latissimus dorsi! It will also increase the range of motion than the flat lying posture, and More time is under lats dorsi tension

　　Select a 45-degree lower oblique bench, like putting a dumbbell on the ground. During the movement, the elbows are fixed (no flexion) and the arms are almost straight, and the attention is on your lats dorsi!

　　Key tips:

　　1. This is a single joint movement, so don't try to turn it into a Hercules. Choose a weight of 12-15 times more suitable for you! 　　2. Do not deliberately listen to the chest too high during playback! This will cause unstable trunk and super-extended lumbar spine, which will also affect muscle stimulation

　　3. Tips: Add an external rotation of the shoulder when grasping the barbell to help tighten the latissimus dorsi!

　　4. The arm tends to be straight and locks the elbow joint (no flexion occurs during the movement)

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Recommended attention:

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