< strong>Good movement for back muscle training: half-squat high pull-down!

The high pull-down is one of the essential movements in our training menu. It is a vertical pulling movement that can help us exercise our back muscles, especially the latissimus dorsi. muscles, and the high pull-down is also a simple and easy action to learn! Therefore, it is loved by many bodybuilders!

There are many variations of high pulldowns. Different handles, grip distances, and angle changes will stimulate your muscles in different ways

Today I want to introduce you to a very good one. Variations of the lat pull-down, the semi-squat lat pull-down

It is different from ordinary pull-downs where you need to sit on a stool! Use the squat position as support and then pull down!

This can better develop your body stability and core strength, and also make your movements more precise and efficient!

Action process:

1. Choose the appropriate weight, then pull out the crossbar, adopt a half-squatting posture, and grasp the crossbar with both hands straight!

2. Then start the pull-down movement:

Activate your back muscles, adduct your shoulders and pull your elbows to both sides of your body, squeeze your back and keep still for two seconds. Force contraction!

Open your shoulder blades upward and feel your latissimus dorsi being lengthened little by little.Maintain tension until your arms are fully straight!

Key tips:

1. Your lower limbs and soles of your feet need to work very hard to grasp the ground, and don’t let the weight take your body away. Make sure the upper body pulling movements are smooth!

One-handed version

2. Note that it is not Use the power of your hands to pull the weight! Keep your upper arms close to your trunk to feel the contraction and extension of the latissimus dorsi and the movement of the shoulder blades

3. When lowering, you must have control and don't move up quickly. Muscle tension is the key point you need to pay attention to!