Sports training is always changing. Often the same training action only needs to be slightly changed to get a different experience! For example, changes in angles, changes in handles, changes in posture!
Today I will introduce to you a good drop-down variation: X drop-down!
Same as traditional pull-down training, the main purpose is to exercise our latissimus dorsi and elbow flexors! But the X pull-down adds shoulder rotation!
X pull-down:
In the starting position, the hands are crossed and grasping the handle (in an
The action demonstration is as follows:
What are the benefits of doing this?
The movement increases the rotation of the forearm and shoulder joints, allowing our forearm muscles and rotator cuff muscles to be better strengthened!
More friendly to the shoulders: During the movement, the shoulder joint is in a process of internal rotation to external rotation, which helps to keep your shoulder girdle stable and the humerus can move freely! Avoid shoulder pinching
Action process:
Kneel down, hold the two D-shaped handles with your hands crossed, and maintain the natural physiological curvature of the spine!
Activate your back muscles and pull the handle down to the side of your chest. Rotate your arms during the fall, changing from an overhand grip to an opposite grip!
Hold the top of the action for two seconds, clamp your shoulder blades, and squeeze your back muscles!
Note:
Maintain muscle tension during the movement, especially during the eccentric contraction phase! Do not fall freely
Keep your trunk stable and avoid shaking during the pull-down process