Latissimus dorsi training: a different one-arm pulldown!
The latissimus dorsi is the strongest and most sculpted muscle in our back. It is located on both sides of our back. The strong latissimus dorsi is like a pair of wings of our human body!
The best movements to train the latissimus dorsi are (vertical pulling) movements, such as pull-ups and high pull-downs, etc.!
Sports training is always changing. Often you only need to make some slight changes to the same training action to get a different experience! For example, changes in angles, changes in handles, changes in posture!
Today I would like to introduce to you a good variation of latissimus dorsi training: single-arm lateral flexion pull-down!
As the name suggests: it is to add a lateral flexion of the spine to the pull-down action!
Reason for this:
In addition to its well-known three functions (shoulder extension, shoulder adduction, and shoulder internal rotation), the latissimus dorsi muscle , in fact, it also has the function of assisting scoliosis!
Adding a lateral flexion of the spine to the pull-down movement will help your latissimus dorsi contract to the shortest possible length!
Action process
1. Just like the traditional one-arm pull-down, perform the cable training in a kneeling or sitting positionHold the D-shaped handle with one arm, straighten your arm naturally, and fully stretch your latissimus dorsi upward!
2. The latissimus dorsi muscle contracts to drive the humerus into adduction. At the same time, bend the elbow and pull it down. Laterally flex the spine, pull the D-shaped handle to the side of the body, keep the elbow close to the body, and squeeze Your lats, hold for two seconds.
3. Slowly stretch the latissimus dorsi and at the same time straighten your arms and extend them upward as much as possible (feel that the entire latissimus dorsi is stretched) back to the starting position.
Notes:
Control the rhythm of the movements and pay attention to maintaining latissimus dorsi tension throughout the entire process! Especially the eccentric contraction phase! Play back slowly upwards!
When choosing a weight, it is recommended to use a light weight to avoid putting extra pressure on the spine!