< b>Good back muscle training movements: prone high pull-down
High pull-down is one of the necessary movements in our training menu. It is a vertical pulling movement and can help us very well. It exercises our back muscles, especially the latissimus dorsi, and the high pull-down is also an easy-to-learn action! Therefore, it is loved by many bodybuilders!
There are many variations of the high 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 high pull-down, the prone pull-down. !
Action introduction: prone inclined plank pull-down!
It is different from ordinary pull-downs 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:
Choose a training bench! ThenLie prone on a stool as shown in the picture! Grab the handle with both hands!
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!
Then spread your shoulder blades while extending your arms and slowly return!
Key tips:
1. Choose a medium to low weight of about 12-15 pieces
2. Be careful not to use the strength of your hands Pull the weight! Feel the contraction and stretch of the latissimus dorsi and the movement of the scapula