Good back muscle training exercises: Supine high pull-down
High pull-down is our training One of the essential movements in the menu, it is a vertical pulling movement that can help us exercise our back muscles, especially the latissimus dorsi. At the same time, the high pull-down is also a simple and easy to learn movement! Therefore, it is loved by many bodybuilders!
There are many variations of the lat pull-down. Using different handles and changes in the grip distance will stimulate your muscles in different ways. Today I want to introduce to you a great variation of the lat pull-down, supine high position. Pull-down
It is different from ordinary pull-down in a sitting position! Use a flat bench to lean on to give you stronger support! Can make your body more stable! And there won’t be any pressure on the spine!
Many people have unstable cores during back muscle training, and the pressure on their lower back is too great! Changes like this will solve this problem!
Action process:
1 .Choose a training bench and adjust the training bench to an incline of 45 degrees! Then lie on your back on a stool as shown in the picture! Grab the handle with both hands!
2. Then activate your back muscles, adduct your shoulders and pull your elbows to both sides of your body, squeeze your back and maintain a static contraction for two seconds!
3. Then unfold your shoulder blades upwards and feel your latissimus dorsi being lengthened little by little. Keep the tension until your arms are fully straightened!
Key tips:
1. Choose a medium or low weight of about 12-15 pieces
2. Be careful not to use the strength of your hands Pull the weight! Let your upper arms try to get closer to the trunk to feel the contraction and extension of the latissimus dorsi and the movement of the shoulder blades
3. When lowering, it is mainly controlled, do not move up quickly, and the muscle tension isWhat you need to pay attention to!