1. Action essentials: When practicing, you sit on the trainer's bench, hold the handles on both sides between the stretcher bars with both hands, and raise your arms straight above your head. Feet naturally separate, knees slightly bent. Your knees can properly clamp the fixture in front of you, concentrate your thoughts on the latissimus dorsi, and use the power of latissimus dorsi to pull down the crossbar of the stretcher along a straight line. Your upper body should lean back slightly, and your head can also lean back slightly, but you should tuck in your abdomen and hold out your chest. Then, under the control of latissimus dorsi, the arms are slowly released upward to a straight state. The above process is a complete action, which can be repeated repeatedly.

2. Note: During training, you must use the power of latissimus dorsi to pull down and send it forward and upward, and you must not use the inertia force of body swing to pull down the instrument. At this time, you can also consciously fold both shoulder blades down to the middle of the spine to stretch the back muscles to the maximum extent.

3. Function: This action mainly trains your latissimus dorsi and has a good training effect on shoulder muscles and trapezius muscles.

4. Training volume: Do 3~4 groups, 8~ 12 times in each group. The weight used should be trained from the appropriate weight under the guidance of the coach, because when the weight is too large, it will easily lead to some bad habits, thus affecting the training effect of back muscles.