Latissimus dorsi training: single-arm rowing
Back muscle training mainly revolves around one word: "pull", which is divided into vertical pull and horizontal pull!
In the previous article "One-Arm Pulldown" we introduced the one-arm pulldown, which can exercise our latissimus dorsi very well! It is a vertical pulling action!
In a few days, I will give you another one-hand pulling action: cable rowing with one hand (horizontal pulling)
Target muscle groups: upper back (middle trapezius, rhomboids) and posterior deltoid muscles
Action demonstration:
There are many benefits to one-handed training!
Improve muscle strength imbalance: Imbalance between left and right muscle strength is a very common phenomenon!
Greater range of motion: more motor unit recruitment
Requires more stabilizing muscle groups: to prevent trunk rotation and twisting
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Sit in a sitting position, hold the handle with one hand, and keep your torso stable!
Start to retract your shoulder blades, pull your elbows back along with them, and pull your elbows to the side of your body to clamp them. Squeeze your shoulder blades and pause for a second!
Then slowly lower the handle, open the shoulder blades, and feel the upper back muscles stretch a little bit! You need to be in control during playback, feel it all the time and don’t lose the tension!