Supine straight arm pull-up
In the gym, there is an ancient movement that can exercise our latissimus dorsi very well. Its name is the supine straight arm pull-up! Favored by vintage bodybuilders!
The supine straight arm pull-up is a single-joint (shoulder extension) action! The main exercise involved is shoulder stretching
Generally we will use dumbbells, barbells, and cable trainers!
How to do it?
1. Lie horizontally on the bench, with your body and the bench forming a cross, with your upper back on the bench, shoulders flush with the edge of the bench, and your head and lower body hanging outside the bench.
2. Grasp the dumbbells with both hands, with your elbows slightly bent and parallel to the ground.
3. Place your feet flat on the ground or a bench.
4. The shoulder is slightly externally rotated, and the latissimus dorsi contraction drives the humerus to draw an arc upward! Pull the dumbbells until they are perpendicular to the ground! Pay attention to bending your elbows slightly and keeping them fixed during the process!
Important tips:
1. This is a single joint movement, so don't try to turn it into a Hercules. Choose a weight of 12-15 reps that suits you better!
2. Don’t deliberately change theThe breasts are too high! This will lead to instability of the trunk and hyperextension of the lumbar spine, and will also have an impact on muscle stimulation
3. Tips: Adding a shoulder external rotation will help tighten the latissimus dorsi!
4. The arms tend to be straight and the elbow joint is locked (no flexion occurs during the movement)