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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