< strong>Latissimus dorsi training: Shotgun cable row
Latissimus dorsi is the strongest and most muscular muscle on our back. It is located on both sides of our back. Strong latissimus dorsi Muscles can give you an inverted triangle figure!
In latissimus dorsi training, the most common are pull-ups, barbell rows, high pull-downs and other classic movements. However, if you have been accustomed to these most common training movements for a long time, how can you possibly What about new stimulation of back muscles and improvement of muscle mass?
Today we are going to introduce you to a good movement to stimulate your back muscles: shotgun row (Shotgun cable row)
This is a popular movement in the 70s and 80s The action of the era is called Shotgun cable row in English. It has a cool name. Compared with traditional dumbbell one-handed rowing, it will give you a better range of motion!
The following is an action demonstration:
1. Adjust the cable trainer to a low position and select an appropriate weight
2. Arch your feet forward and backward Stand upright, then lean over (about 45 degrees), use your legs to support your body's center of gravity, and keep your back straight!
3. Grasp the handle with one hand, straighten your arm naturally, and fully stretch your latissimus dorsi downwards!
4. BackThe latissimus dorsi muscle contraction drives the upper arm to pull back. When it reaches the top, let your shoulders sink and retract. At the same time, the upper arm tries to stay close to the torso, squeeze your latissimus dorsi, and stay for two seconds.
3. Slowly stretch the latissimus dorsi and at the same time straighten the arm and extend it as far down as possible (feel the entire latissimus dorsi is stretched) back to the starting position.
Note:
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!
Be sure to keep your trunk stable and neutral during the movements. It is not advisable to rotate or lateral bend to avoid excessive pressure on the spine!