Which muscles does the high pull-down exercise?

Nowadays, people like fitness very much. There are gyms of all sizes in the city. Going to the gym to exercise is a habit of many young people. Fitness has many benefits. People who exercise for a long time will have a good figure and their overall image and temperament will not be bad. Regular fitness has many benefits to physical health. There are many fitness movements, including the common high pull-down. So which muscles does this fitness movement train?

Which muscles does the high pull-down exercise?

The lat pulldown is an excellent way to thicken the back muscles. It mainly exercises the middle latissimus dorsi, but also has an exercise effect on the trapezius (middle and lower), rhomboids, biceps, brachialis and pectoralis major. When the weight is equal to your body weight, it is equivalent to a pull-up. You can do pull-ups first, and then do pull-downs when you can't do them anymore, choosing a weight that is less than your body weight to sculpt your muscles.

Standard high pull-down action

Starting position: Sit in the fixed seat position of the lat pull-up machine and hold the horizontal bar with a wide grip. Keep your chest up, shoulders down, and body slightly leaning back.

Action essentials:

1. Inhale, contract the latissimus dorsi, pull the horizontal bar vertically down from above the head to the chest, tighten the shoulder blades and tighten the latissimus dorsi; pause for 2-3 seconds and then reach the peak of contraction.

2. Exhale and return to the original position with control! Continue stretching your lats along the same path until you feel the fullest stretch in your lats.

Which muscles does the high pull-down exercise? Standard high pull-down action

Key points:

When you fully extend your arms at the top, keep your torso upright and your back slightly arched. Keep your chest up and tense throughout the process.

Pull your elbows down and back as far as possible until the bar touches your upper pectorals.

Which muscles does the high pull-down exercise? Standard high pull-down action

How to stretch after high pull-down exercise

1. Stand with your feet together, one meter away from the support surface, with your hips at shoulder height and twice your height extended above your head. Keep your arms and legs straight, bend your hips, flatten your back, and hold onto the support surface with your hands. Exhale and push down onto the support surface, arching your back.

Note: Rotating the pelvis upward can also stretch the low back and hamstrings.

2. Sit on the ground at arm's length from the wall with your knees apart. Raise your arms, straighten your elbows, lean forward, and place your palms on the wall, shoulder-width apart, with your fingertips pointing up. Exhale, push against the wall, open your chest and arch your back. Your partner places his hands on the upper part of both shoulder blades and gently pushes downward and to the side.

Which muscles does the high pull-down exercise? Standard high pull-down action

High pull-down precautions

1. Pay attention to using the strength of the latissimus dorsi to pull the weight, not the arms

2. Relax the shoulder muscles when pulling down, and do not shrug your shoulders when returning to the original position, as this will affect the force on the latissimus dorsi. Do not swing your body back and forth, and always keep your body perpendicular to the ground.

3. Pay attention to the reasonable control of the movement rhythm. When restoring the movement, you should rely on the latissimus dorsi to control the movement, rather than restoring it in a completely relaxed state.

4. To further stimulate the latissimus dorsi, keep your chest up and your back slightly arched. As you pull the bar down, pull it toward your chest for a better squeeze.