< strong>Kindr to the lower back: prone support pulldown
High pull is one of the necessary movements in our training menu
It can exercise our back muscles very well Compared with horizontal pulling movements, the full range of shoulder extension or adduction movements can fully stimulate your latissimus dorsi muscles!
However, many people will make some errors in compensation when doing pull-downs. Not only is the back muscle group less powerful, And it’s easy to experience lower back discomfort!
The error conditions are as follows: excessive chest lift, upturned ribs, and lumbar hyperextension
In order to adjust this situation, you can try: prone Supported pull-downs
are different from ordinary pull-downs in a sitting position! Use a flat bench to lean on to give you stronger supportsupport! Can make your body more stable! And there won’t be any pressure on the spine! Eliminate lumbar hyperextension
At the same time, chair support can help you focus on the strength of your back muscles! Save space for borrowing force
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! Then lie down on the 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 your sides, squeeze your back and hold for two seconds static contraction!
Then open the shoulder blades upward while extending the arms and slowly return!
Key tips:
1. Choose about 12-15 pieces of medium and low weight
2. Be careful not to use your hands Power pulls weight! Feel the contraction and stretch of the latissimus dorsi and the movement of the scapula