Speaking of lat pull-down, every exerciser must be familiar with it. This is an exercise for training the upper back. It mainly makes the back wider and has a nice inverted triangle figure. If you want the lat pull-down to better train to the width of our back, you need to master the standard action of the lat pull-down. lat pull exercises can be practiced standing or sitting. Suitable equipment for exercises includes cross cable, seated lat pull, seated rowing and so on.
What muscles the lat pull-down train?
Lat pull-down is one of the classic exercises for back muscles. Among them, the exercise of latissimus dorsi is the most obvious. At the same time, the lat pull-down exercise is not difficult. Lat pull-down is an excellent way to thicken the back muscles. It mainly exercises the middle part of the latissimus dorsi. It also exercises the trapezius (lower middle), rhomboid, biceps, brachii and pectoralis major muscles.
The standard action of lat pull down
1. Sit facing the tensioner, put the upper thigh under the limiter and keep your back straight.
2. Hold the pull-down lever with your forehand, and the distance between your hands should be slightly wider than the shoulder width.
3. Exhale and contract the latissimus dorsi. Pull down the horizontal bar from the top of the head to the chest, tighten the shoulder blades and tighten the latissimus dorsi; Stop for 2-3 seconds, the peak contraction,
4. Inhale and restore in a controlled manner, stretch the latissimus dorsi along the original path until the latissimus dorsi is fully stretched.
The correct force mode should be: before starting, the shoulder blades should be sinked → then the forearm is adducted (extended) → the weight is pulled down by bending the elbow.
1. The initial stage of the action drives your shoulders down.
2. Focus on your elbow and move your elbow back in line with your shoulder.
3. The forearm is close to the torso, squeezing the back muscles.
4. Pay attention that as soon as the shoulders fall back, the elbows should immediately follow up. The trainer should feel that he brings the elbows down to the side of the body. The hand is just a function of grabbing the pull-down bar and should not be too involved in exerting force. , So your palm should feel like a hook just hanging on the pull-down bar.
5. When restoring the action, the tension of the latissimus dorsi is maintained and controlled playback, rather than restoring in a completely relaxed state.
6. During the movement, straighten the waist, fix (immobilize) the spine and always keep it neutral, so that your torso is stable like a steel bar
7. In this movement, the upper back and the outer side bear the most important pulling force, so this movement is very helpful to increase the width of the back.
8. The trainer should also pay attention to that when using heavy weight training, do not injure the triceps and other minor muscle groups. If the trainer can grasp the pull-down bar firmly, it is easier to exert force (large The thumb is on the drop bar).
How to stretch after lat pull-down exercise
1. Stand with your feet together, one meter away from the supporting surface, with your hip joints at the same height as your shoulders, and twice as high as your head. Keep your arms and legs straight, bend your hips, flatten your back, and grasp the supporting surface with both hands. Exhale and push down on the supporting surface to form a back arch.
Note: Turning the pelvis up can also stretch the lower back and hamstring tendons.
2. Sit on the ground one arm away from the wall, with knees apart. Raise your arms, straighten your elbows, lean forward, place your palms on the wall, shoulder width apart, with your fingers pointing upwards. Exhale, push against the wall, open the chest and arch the back. Place your partner's hands on the upper part of your shoulder blades and gently push down and sideways.
Attentions for lat pull-down
1. Pay attention to using the force of the latissimus dorsi to pull the weight, not the arm.
2. When pulling down, relax the shoulder muscles. Don't shrug your shoulders when you return to the action, which will affect the force of the latissimus dorsi. Do not swing back and forth, and keep your body perpendicular to the ground.
3. Pay attention to the reasonable control of the movement rhythm. When the movement is restored, the latissimus back muscle controls the movement restoration, not the complete relaxation state.
4. In order to stimulate the latissimus dorsi more, keep your chest up and your back slightly arched. When you pull the bar down, pull it toward your lower chest to get a better squeeze.