Single-arm rope pull-down teaching - single-arm latissimus dorsi pull-down teaching

Single-arm rope pull-down

　　This is a very, very good action! Compared with ordinary two-hand pull-down action, single-arm movement provides you with a larger range of movement and slightly summons more units of exercise. It allows your back muscles to stretch and contract better, and at the same time it can also help you correct the imbalance of left and right muscle strength!

　　Movement plane: coronal plane

　　Articular movements involved: shoulder adduction, elbow bend,

　　Main muscle training: unilateral latissimus dorsi, teres major, biceps

Action process:

　　Use a cable trainer and replace it with a D-shaped handle! Use a sitting or kneeling position! Handle on your side!

　　1. 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 the handle inward.

　　2. Start the shoulder scapula, and the latissimus dorsi forcefully contract 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 tightly against the body, stay for two seconds, and squeeze your back Lataxis, straighten your chest at the same time.

　　　　　Be careful not to rotate during the movement, and ensure that you always move in the same plane!

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

　　　Tip:

　　1. The advantage of single-arm movement is that there is a larger range of motion, so please be sure to fully extend your lataxis dorsi ( When putting it on, lift the shoulder blades completely, as if you are going to touch a very high item) When pulling down, pull to the lowest end and squeeze hard

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

Related recommendations

　　　Latissimus dorsi exercise movements: single-arm motorcycle rowing

　　Keepbell back muscle training: single-arm kettlebell rowing teaching

　　　Good movements for back muscle training: T-bar parallel rowing