Recommended good exercises for latissimus dorsi exercises - one-handed high pull-down

Recommended good exercises for latissimus dorsi exercises - one-handed high pull-down

　　This is a very, very good action! Compared with ordinary two-handed pull-down action, it provides you with a larger range of movement, allowing your back muscles to stretch and contract better, and it can also help you correct the imbalance of left and right muscle strength!

　　One-handed high pull-down

　　The joint movement involved: shoulder adduction, shoulder extension, elbow bend,

　　Main muscle training: unilateral latissimus dorsi, biceps

　　Movement process: 　　1. Change the horizontal bar to a D-shaped handle, face the cable in a kneeling position (or sitting position), hold the knee or upper end of the cushion (sitting position) with your free hand to increase the stability of the body torso. Straighten your arms and hold your palms inward to hold the handle.

　　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 D-shaped handle to the side of the body, keep the elbow close to the body, stay for two seconds, squeeze your lats and straighten your chest at the same time.

　　　Pay attention to the body during the movement Do not rotate, ensure that you always move in the same plane!

　　3. Then slowly stretch the latsimus dorsi, while stretching your arms as straight as possible (feeling that the latsimus dorsi is stretched) back to the starting position. Pay attention to maintaining latsimus dorsi tension throughout the process!

　　About grip: You can use opposite grip, forward grip and reverse grip! A good suggestion is to turn your palm when pulling up. The purpose of rotating your wrist is to hope that the latsimus dorsi can participate more and give you a new feeling.

Tip:

　　1. The advantage of single-arm movement is that it has a larger range of motion, so during the movement, please be sure to fully extend your latissimus dorsi (when putting it up, lifting the scapula 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)