Latsimus dorsi exercise--detailed explanation of single-arm hanging rowing technology

I think the single-arm pull-up is an action that most people can't get! Because the difficulty is really high!

However! I don't know if you want to try it out. Although you can't do one-hand pull-ups, you can try [Single-arm hanging arm rowing]

Single-arm hanging arm rowing is also a very difficult action. It requires strong back strength and core strength to complete. If you don't have enough, you can go from simple to difficult. When you can easily complete hundreds of movements, it's time to choose. The ultimate action of fighting - one-hand pull-up

Difficult: From simple to difficult - stand → lying on your back → lying on your back foot → one-hand pull-up

Simple version: Use TRX, horizontal bar, barbell

First, hang a suspender with a handle on the horizontal bar, the handle is about 1 meter away from the ground. Hold the suspender with one hand, straighten your arms, and grab the handle with your palms outward.

Body posture: The toes are facing upward, the heels are on the ground, the angle of inclination should not be too large, tighten the abdomen and buttocks, and shoulders , back, hips, and legs should be in a straight line to keep the torso stable.

Start the shoulder blades, rotate the wrist, pull the weight down to the chest, and feel the muscles tightening on the back. After bringing the chest closer to the handle, first send the scapula back, use the back strength to control the downward speed, feel the muscles on the back are lengthened, and the arm slowly follow the weight up until it is straight

Note: The purpose of rotating the wrist is to hope that the lats dorsi can be more involved. In addition, the buttocks and trunk may be produced during weight movement. It is recommended to slow down the process as much as possible; even when the weight is pulled to the bottom, stop for 2 seconds to feel the muscle contraction.

Follow the left hand to repeat the teaching, and change hands immediately

Number of exercises: 10-15 * 4 groups.

Strength skills

Relax your shoulders, first do back contracts, and then follow the steps of pulling your hands. Use consciousness to control the speed, and you will feel the training effect better!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

Initial practice of pull-ups: Vertical pull-ups

Can't pull-ups be pulled up? Start with the oblique pull-ups

Luck-ups-break the limit of the number of times