Starting posture
Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process
Pull up with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathing method
Inhale when pulling up and exhale when hanging down.
Pay attention to key points
When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.
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Latissimus dorsi sitting pull-down hanging rod
Starting posture
Sit on the stool, straighten your hands up, with a wide grip distance, and hold the hanging stick forward (palm forward).
Action process
The latissimus dorsi contracts, and pull down the hanger as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.
Breathing method
Inhale when pulling down the hanging rod and exhale when releasing it.
Pay attention to key points
It is important to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling.
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Latissimus dorsi bent over and rowed
This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.
Starting posture
Bend your knees, lean forward, hold the barbell with your arms straight so that the barbell is slightly off the ground. Don't be depressed.
Action process
The latissimus dorsi contracts, pulls up the upper arm, pulls the barbell as high as possible, and stands still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Breathing method
Inhale when lifting the barbell and exhale when lowering it.
Pay attention to key points
When pull-ups, you should think that the main strength comes from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.