A must-have straight arm press for training latissimus dorsi muscles

　　How to do the so-called straight-arm push-down of the tensioner? What are the specific action essentials and precautions? Except this can exercise In addition to the latissimus dorsi muscles, do you know what exercises can stimulate the latissimus dorsi muscles? Let’s learn more with the editor today!

　　Movement teaching

　　Posture: Stand with your feet shoulder-width apart, bend your knees, raise your chest and tighten your abdominal core, grab the outside of the straight bar with both hands, and use a wide grip.

　　Process: When pressing down with both hands, concentrate the contraction force of the back muscles to press down, press down to the lower abdomen, and pause for a moment. Then slowly restore it with the control of your back muscles.

　　Force exertion: Imagine bending the bar against your body. Originally, the elbow sockets were facing inward. Through the bending action, the elbow sockets will turn forward, and the width of the back will be tightened.

　　Action essentials:

　　1. Keep the straight arms at the same angle and the movement trajectory on the same plane!

　　2. Tighten your core and keep your back straight.

　　3. When stretching, the latissimus dorsi muscle should be completely sent out, allowing it to contract and stretch to the maximum extent.

　　Things to note:

　　1. Don’t carry too much weight and keep your wrists straight, so that the force on your arms will be reduced and the force on your back will be concentrated.

　　2. Note that the triceps pull-down is a different movement than focusing on the triceps.

　　Attached: Other movements to exercise the latissimus dorsi muscles

　　Seated Pulldown: Sit on the fixed seat of the back pull exercise machine and hold the handles at both ends of the upper horizontal bar with both hands according to the grip distance and grip requirements.

　　Inhale, pull the bar vertically down from above your head to the back of your neck and shoulder level, or pull the bar vertically down from above your head to your chest, pause for 2-3 seconds.； Then exhale and slowly return along the original path ； Repeat.

　　The shoulder muscles should be relaxed when pulling down, and do not shrug when returning to the movement. This will affect the stress on the latissimus dorsi.； Don't swing your body back and forth, and always keep your body vertical to the ground.

　　Seated rope row: Sit upright, step on the pedal in front of you with your legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, and hold your chest and head up.

　　Use the contraction of your back muscles to pull the handles toward your abdomen, and pull your shoulders and elbows as far back as possible until the handles touch the middle of your body. Hold the top contraction for 1-2 seconds and try to squeeze your shoulder blades together for maximum stimulation.

　　Use the strength of the latissimus dorsi to control the recovery. During exercise, pay attention to controlling the speed of stretching. Too fast or too slow will affect the exercise effect. (Reference website: Fitness bar)