V handle narrow grip - narrow grip high pull-down gif diagram tutorial

V-handle narrow grip - narrow grip high pull-down gif illustration tutorial

　　Latissimus dorsi

　　　Narrow grip pull-down is a very good latssimus dorsi exercise method! It is loved by many fitness enthusiasts!

　　Target training muscles: Latissimus dorsi

　　Movement track: Latissimus dorsi pull back and down and flex elbow

　　Initiation position: Sitting in a fixed seat of the back pulling exercise machine, holding the V-handle forward with the palm of your palm. The narrow distance allows your elbow to pull back as much as possible, maximizing the back muscles to the maximum extent. .!

　　Enter the latissimus dorsi contracts, pull down the horizontal bar vertically from the above head to the chest, stop for 2-3 seconds, and tighten the scapula to tighten the latissimus dorsi;

　　2. Exhale and stretch the latissimus dorsi along the original path until the latissimus dorsi is stretched most fully.

　　Key points:

　　When you fully stretch your arms at the highest point, keep your torso vertical and slightly arches on your back. Keep it in the whole process Stand up and tighten; this will concentrate more pressure on your lower latspinal dorsi.

　　Tip:

　　1. Pay attention to using the strength of latspinal dorsi to pull the weight, not arms

　　2. When pulling down, relax your shoulder muscles. Do not shrug your shoulders when restoring your movements, as it will affect the stress of latspinal dorsi.

　　Tip:

　　1. Pay attention to using the strength of latspinal dorsi to pull the weight, not arms

　　2. When pulling down, relax your shoulder muscles. Do not shrug your shoulders when restoring your movements, as it will affect the stress of latspinal dorsi. 　　3. Pay attention to the reasonable control of the movement rhythm. When restoring the movement, the latissimus dorsi control the restoration of the movement, rather than the completely relaxed state. This will easily cause damage to the shoulder and wrist joints.

　　4. In order to stimulate the latissimus dorsi more, keep your chest upright and slightly arched back. When pulling the horizontal bar, pulling it towards your lower chest can give you a better squeezing feeling.

　　In addition, stretching after the movement is completed is also very necessary. Grab the horizontal bar with one hand at a time. Then pull hard until you can feel that the latitude-spider dorsi is almost stretched to your hips.

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