< strong>Movement analysis: Wide-grip seated pulldown
The seated pulldown is a very popular movement in the gym! It mainly exercises our back muscles and elbow flexors
It is a horizontal pulling action!
The seated pull-down is a difficult movement! Many people don’t feel very obvious on their backs when doing movements! One of the big reasons is that I didn’t understand this action!
If you want to do it well, you need to get to know him first! Let’s learn more about the seated pull-down!
The seated pull-down is a coordinated movement involving multiple joints!
The main joint movements involved are: shoulder adduction, elbow flexion
The main muscle groups involved are: back The latissimus, the middle and lower part of the trapezius, the large and small rhomboids, the teres major, the posterior deltoid, the biceps brachii, and the long head of the triceps
Except for these! Many small muscles in the shoulder girdle work together for stability control, as well as the core muscles to stabilize the trunk (maintaining a neutral spine)
There are so many muscles involved in one movement at the same time and they work together tacitly! The correct actions we need to take are: take the initiative when it is time to exert force, give in when it is time to give in, be stable when it is time to do so, and each perform his or her duties! If there is a slight problem, the entire action pattern will go wrong!
Action process:
1.Sit on the pull-down machine and hold the handles with a wide, overhand grip. Adjust the knee pad to the appropriate position. Then hold the bar firmly, lean back slightly, and rotate your shoulders slightly externally to stabilize your body!
2. Activate the scapula, and the latissimus dorsi muscle contracts to drive the humerus into adduction while flexing the elbow and pulling down! Pull the handle to your chest above your collarbone, keep your elbows close to your body, and hold for two seconds, squeezing your lats while lifting your chest.
3. Then slowly stretch the latissimus dorsi and at the same time straighten the arm and extend it upward as much as possible (feel that the entire latissimus dorsi is stretched) back to the starting position. Make sure to maintain tension in your lats throughout the entire process!
Tips:
1. Please be sure to fully extend your latissimus dorsi during the movement (completely lift the scapula when you put it up, as if You are going to touch a very tall object) When pulling down, pull it to the lowest end and squeeze hard
2. The movements should be carried out in an orderly manner. When lowering, you must control the rhythm, do not fall freely, and maintain tension. Stretch your muscles slowly!
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Recommended attention:
Back Muscle exercise teaching: understanding muscles and functions
How to feel the strength of the back muscles: 4 auxiliary movements
Back muscle training techniques: lock the back (squeeze the shoulder blades)