What is the point of pulling down the straight arm? The angle of pulling down the straight arm

What is the point of practicing straight arm pulling down? The angle of straight arm pulling down the body

Straight arm pulling down is one of the more common training movements in the gym! It is mainly used to exercise our latissimus dorsi!

The latissimus dorsi is a large muscle, connected from the lumbar spine, thoracic vertebra, and ribs to the humerus (upper arm bone). Its function is to pull the arm to the side (shoulder extension, introversion, and rotation)

Straight arm pulling down is a single joint movement: it mainly utilizes the function of stretching the shoulders of the latissimus dorsi! (The exercise and plan diagram below)

Movement analysis

Main exercise: Latex dorsi

Assisted exercise: posterior deltoid

The joint movement involved: shoulder stretch!

Preparation

1. Use a cross bar and stand in a standing position against the cable. Hold both hands straight, hold the handle, and slightly bend the elbows to fix it. The back is straight and stable, and the abdomen is tightened.

2. Action process: Latex dorsi contracts and presses down (do shoulder stretching) (do shoulder stretching) ) Imagine the elbows and pull back. When the wrists come near the waist, try to clamp the body with both arms! Tighten the dorsal muscles (scapula retraction and sinking)

Then slowly restore the control of the back muscles (behind the shoulders and flex the scapula upward).

Body angle:

The body angle is a key factor when pulling straight arms! The best angle is to pull the dorsal muscles from the longest to the shortest (maximum range movement), that is, shoulder flexion 180 → shoulder extension 3 0 degrees!

It is recommended to bend over, flex your hips, slightly bend your knees, raise your arms high above your head in the starting position, and the arms and torso are in a straight line!

Tip:

1. Keep the arms straight at the same angle, and keep the movement trajectory on the same plane!

2. Tighten the core and keep the back straight

3. When stretching, send out the latissimus dorsi completely to allow it to shrink and pull open for maximum amount

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

Related recommendations:

How to find the feeling of exerting strength on the back?

6 back muscle exercise methods allow you to practice "inverted triangle"

Bent over barbell rowing - the best back muscle exercise method!