< strong>One-Arm Cable Pulldown
This is a very, very awesome movement! Compared with the ordinary two-hand pull-down movement, the single-arm movement provides you with a wider range of movement and micro-mobilizes more motor units. Let your back muscles stretch and contract better, and it can also help you correct the imbalance of left and right muscle strength!
Plane of motion: coronal plane
Joint movements involved: shoulder adduction, elbow flexion,
Mainly exercise muscles: Unilateral latissimus dorsi, teres major, biceps
Action process:
Use the cable trainer and replace it with a D-shaped handle! Use a sitting or kneeling position! Handles at your sides!
1. Use your free hand to support your knees or the upper end of the cushion (sitting position) to increase the stability of your trunk. Grasp the handle with arms straight and palms facing inward.
2. Activate the scapula, the latissimus dorsi muscle contracts to drive the humerus to adduct and at the same time bend the elbow to pull down! Pull the D-shaped handle Pull to the side of the body, keep the elbow close to the body, stay for two seconds, squeeze your latissimus dorsi, and raise the chest at the same time.
Be careful not to rotate the body during the movement and ensure that it is always on the same plane. Internal movement!
3. Then slowly stretch the latissimus dorsi while straightening the arm as far as possible (feeling that the entire latissimus dorsi is stretched) back to the starting point Position. Pay attention to maintaining lat tone throughout the entire process!
Tip:
1.Benefits of Single Arm Movements It has a larger range of motion, so please be sure to fully extend your latissimus dorsi during the movement (completely lift your shoulder blades when you put it up, as if you are going to touch a very tall object) and pull it to the lowest end when you pull it down. , squeeze hard
2.The movements should be carried out in an orderly manner. When lowering, control the rhythm, do not fall freely, maintain tension, and slowly stretch the muscles!
Related recommendations
Recommended latissimus dorsi exercises: Single-arm motorcycle rowing
Kettlebell training for back muscles: single-arm kettlebell rowing instruction
Recommended exercises for exercising your back muscles: T-bar parallel rowing