< strong>To count the most popular back movements in the gym, back pull-downs must be one of them.

The back pull-down mainly exercises our latissimus doris (Latissimus Doris), but here comes the problem! Some friends have made little progress after doing it for a while. They say it is an exercise to exercise the latissimus dorsi, but they can't find the feeling of the latissimus dorsi!

Let’s talk about this action first:

Mainly train muscle groups: latissimus dorsi/upper back/middle back/

Auxiliary muscles: biceps/forearm muscles

Back pull-down is a weight-bearing exercise, and the main training part is the latissimus dorsi. The movements are performed in a seated position and require mechanical assistance, usually consisting of discus, pulleys, cables and handles.

Preparation

1. Hold the handles at both ends of the upper bar with both hands, with the distance between your hands wider than shoulder width, and your thumbs pointing upward

2. Sit firmly with your lower body and tilt your upper body slightly backward to form an arch

Actions

1. Inhale, from the upper position Pull the crossbar vertically down to the position of the sternum in front of the chest

2. Pause for 2-3 seconds, use even force on both arms to avoid jerking or uncontrollable relaxation and recovery

3 . Exhale, slowly return along the original path, and repeat. Be careful not to swing your upper body greatly. The handle moves vertically up and down

（Note:FollowFitnessBa WeChat public platform, search the subscription account for “Fitness Bar Network” or “Click to scan and follow")