< strong>Back muscle training: sideways single-arm pull-down

The latissimus dorsi is the widest muscle on the back. Its superficial thin fibers originate from the lower back, go up to the side of the trunk, and Gathered into a thick muscle bundle under the armpits.

The main function of the latissimus dorsi is to extend, adduct, and internally rotate the shoulder. The lats are involved in all pulling movements, whether they are horizontal pulling movements (such as rows) or vertical pulling movements (such as pull-ups).

Vertical pulling movements stimulate the latissimus dorsi muscles more strongly (high pull-downs and pull-ups)

The latissimus dorsi muscles can be strengthened in the vertical plane Maximum stretch and contraction, the latissimus dorsi stretches the longest when our arms are raised overhead!

Usually we use both hands when performing vertical pulling movements. In fact, occasionally we can try one-handed movements!

Compared with ordinary two-hand pull-down movements, 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!

Today I will introduce to you the sideways one-arm pulldown!

Main muscles exercised: unilateral latissimus dorsi, teres major, biceps

Action process:

1. Sit sideways on the high pull-down trainer, keeping the trunk straight Stablize. Keep your arms straight and grab the handle.

2. Activate the scapula, and the latissimus dorsi muscle contracts to drive the humerus into adduction while flexing the elbow and pulling down! Pull the handles to your side, keeping your elbows close to your body, hold for two seconds, squeeze your lats, and lift your chest.

3. Then slowly stretch the latissimus dorsi and at the same time straighten the arm and extend it upward as much as possible (feel that the entire latissimus dorsi is stretched) back to the starting position. Make sure to maintain tension in your lats throughout the entire process!

Tips:

1. Be careful not to rotate or flex the trunk during the movement

2. Fully extend during the movement Your latissimus dorsi (completely lift your shoulder blades when you lift it up, as if you are going to touch a very tall object) pull it to the lowest end when you pull it down, and squeeze it hard

3. The movements should be orderly When lowering, you must control the rhythm, do not fall freely, maintain tension, and slowly stretch your muscles!