This is an important part of back training. Although sitting on the instrument seems to be a pull-down process, it is absolutely king to exercise the multi-level muscles of the back by adjusting the backward angle of posture and the difference of grip distance. But then again, how to practice is effective?

1. Adjust the appropriate counterweight at the end. After your hips sit in the seat, lean forward as far as possible, sit up straight and keep perpendicular to the pull rod, and then fix your legs with sponge shafts. Then, hold the pull rod with both hands, the width is slightly wider than the shoulder, and the width is about 10- 15cm (don't pursue the width excessively, it will reduce muscle contraction and increase the chance of shoulder injury).

2. Lean back slightly within 20 degrees, inhale deeply, and pull down when exhaling. Extend your elbows from your sides and contract as close to your body as possible. In the process of pulling down, the pull rod should be pulled down as close as possible to the body (or face), and the forearm, steel wire and action track should be kept on the same plane as far as possible, so that the force is not easy to disperse.

3. Tighten the scapula. Pull the pull rod to a position close to the upper chest (near the clavicle) and pause for a moment, so that the latissimus dorsi can be completely tightened (you don't need to excessively pursue the pull-down range, just tighten the latissimus dorsi), and then inhale the reduction action. The centrifugal reduction process must be controlled at a slightly slower pace. When you reach the peak, don't bend your arms completely, and bend your elbows slightly. In order to better keep the muscles under stress, then pull them down.

4. If the narrow distance pull-down (forehand or backhand) is more aimed at the lower part of latissimus dorsi, it is to increase the length of latissimus dorsi visually. In fact, the latissimus dorsi muscle fibers on both sides of the lower back are developed and thickened. To ensure the quality of action, don't pursue too much weight beyond your ability. This is a training detail that I personally insist on. Bodybuilding needs precise training.

Back muscle training high pull-down

Matters needing attention

Ensure the quality of action, and don't excessively pursue the weight beyond your own ability.