A good exercise for back muscle training: side-lying inclined plank pull-down!
Do you feel a little bored with the repetitive training movements day after day? Have your muscles not felt fresh for a long time?
Maybe you should try something new for yourself!
Today I’m going to introduce you to a great variation of the lat pull-down: the side-lying inclined plank pull-down!
The high pull-down is an indispensable classic movement for training back muscles! It is a vertical pulling action. It mainly trains the latissimus dorsi, the most prominent muscle on our back. At the same time, your trapezius, rhomboids, and biceps brachii muscles will also participate
This is a very, very Nice move! Compared with ordinary pull-down movements, it provides you with a wider range of movement and allows your back muscles to stretch and contract better
How to do it?
1. Adjust the cable trainer to a high position and choose an inclined stool, about 45 degrees! < /p>
Start the action:
1. Adduct the shoulders to activate the back width Use your muscles to pull your elbows to both sides of your body, keep your upper arms close to your torso, squeeze your back muscles and maintain a static contraction for two seconds!
3. Then unfold your shoulder blades upwards and feel your latissimus dorsi being lengthened little by little. Keep the tension until your arms are fully straightened!
Key tips:
1. Choose a medium or low weight of about 12-15 pieces
2. Be careful not to use the strength of your hands Pull the weight! Feel the movement of your shoulder blades and the strength of your lats!
3. Mainly have control when lowering, don't move up quickly, muscle tension is the key point you need to pay attention to!