① Sit on the stool of the sitting high-back stretcher, facing the direction of the instrument;

(2) Fix the leg with a fixing sponge so that it will not move forcibly;

③ The back is straight and slightly arched;

(4) Hold the training handle with both hands at the same distance, holding it forward (focusing on several muscle groups in the upper back), holding it backwards (which can stimulate the whole latissimus dorsi to the maximum extent), and holding it backwards (practicing the middle part of the back, and babies with inaccurate strength and grip are advised not to practice it alone);

⑤ The shoulders sink, the back exerts force, the elbows hold the lever and pull back to the body until the upper chest, and feel the back scapula clamping for two seconds, and then slowly retract the elbows upward in a controlled way;

⑥ Repeat the action, with one group doing 10- 15, and doing 3-5 groups at a time.

Sitting posture high tension back muscle trainer | Detailed explanation of the use of gym equipment

2. Intimate tips

① In the process of reverse grip pull-down, the focus of development is that latissimus dorsi is from outside to inside, which can make the muscles in the middle of the back more developed;

② If you feel that your back muscles feel nothing during training, but your arms or forearms hurt, it means there is something wrong with your movements: remember to bend your back slightly, pay attention to your breathing, and try to feel it by increasing your grip strength.