Back exercises: straight arm pull down

Back exercises:
straight arm pull down

The thigh bar print is an insulation movement that allows, usually, to "finish" the back. It is a variant of the classic pullover with a dumbbell whose unstable position requires a certain practice and prevents the use of loads too heavy. However, with sufficient control, it is possible to achieve great congestion of the back.

Targeted muscles

The main muscles targeted by the thigh bar pull are the large back and large rounds. Secondary exercise also involves triceps, pectorals, posterior deltoids and abdominal muscles.

Execution of the exercise

Position yourself upright, facing a high pulley equipped with a straight bar. Use a twisted bar. Grasp this bar with your pronation hands spaced about 15 centimeters apart. The tighter the hands, the better the stretch.

Keep your arms outstretched and press the bar forward to the thighs. Hold the contraction 1 second before reassembling by checking the bar. Repeat the movement until the end of your series.

Breathing

Take your breath as you pull the bar towards your thighs, then exhale while returning to the starting position.

Safety instructions

Consider keeping the contracted abdominals to stabilise your bust during movement.

If you are unable to remain stable when returning to the starting position, this may mean that you have loaded too heavy. It is better to prefer the number of repetitions than the load and adopt a slow rather than explosive performance, in order to favor the sensations.

During movement, your rib cage should be pulled out and your shoulders should not be forward.

Tips for drawing thighs thighs

Depending on your feelings, you can tilt forward to improve the stretch of the backbones. However, always keep your back straight.

variants

First, the thigh bar print can be performed on your knees if you can adjust your pulley height. In this case, place the pulley at the height of your eyes when you are kneeling. This position reduces cheating and raises the arms higher, which increases the stretch.

The most obvious variant after the sitting position is the sweater on bench, with a dumbbell. This position favors stretching, but the movement is more traumatic for the shoulders.

There are also pull-over machines, but they are not all well designed

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