< strong>Back training: Cable cross row!
Sports training is always changing, and often you only need to make some subtle changes to the same training action to get a different experience! For example, changes in angles, changes in handles, changes in posture!
Today I want to introduce you to a good back muscle training variation: the cable cross row!
Cable cross rowing mainly targets our upper back muscles: including the rhomboids, middle and lower trapezius muscles, and rear deltoid muscles!
Advantages of Cross Rowing:
1. Greater range of motion! The starting position is arms crossed (complete shoulder horizontal adduction, back muscles fully open) and the top of the movement is complete shoulder horizontal abduction (shoulder blades retracted, back muscles fully tightened)
2. This Compared with ordinary rowing movements, the biceps are involved in a smaller proportion! Motion demonstration:
Action Process:
Stand in a standing position, hold the two D-shaped handles (X-shaped) with your hands crossed, and maintain the natural physiological curvature of the spine!
Activate the back muscles to pull back horizontally, and the end point of the movement becomes a palm-to-palm grip position! At the top of the movement, tighten your shoulder blades and squeeze your back muscles!
Note:
Maintain muscle tension during the movement, especially during the eccentric contraction phase! Controlled playback
Keep the trunk stable and avoid shaking during the pull-down
Stay at the top of the movement for one second, and contract the back muscles at the top