Recommended exercise for latissimus dorsi: kneeling rope Y-shaped pull-down!

The latissimus dorsi is one of the most powerful muscle groups in our human body. Strong latissimus dorsi helps us achieve better sports performance! At the same time, the latissimus dorsi muscles spread our back like a pair of wings, helping us build an inverted triangle figure

Today I want to introduce to you a great latissimus dorsi exercise: Y-shaped pull-down!

The Y-shaped pull-down mainly uses the latissimus dorsi muscle to adduct the shoulders!

This action is simple and easy to perform, and it will also exercise our biceps and lower trapezius muscles!

Because of the ultra-wide grip, it is not very advantageous in terms of mechanics, so the weight you choose may be less, but it doesn’t matter. Once you try it, you will know that this is a great action!

How to do it?

1. Stand in the middle of the gantry, connect the cable to the top position, and remove the handle.

2. Then kneel on one foot in the center of the roller skate! Keep your body upright.

3. Then hold the handle, adduct your shoulder blades and pull your elbows to your sides, squeeze your back and maintain static contraction for two seconds!

4. Then spread your shoulder blades and return slowly! Choose around 12-15 pieces of medium to low weight

Important tips:

1. Make sure you are in a centered position; if one side feels heavier or the path of motion feels asymmetrical, it may be off-center. Need to adjust!

2. Be careful not to pull the weight with your hands! to feel the shouldersAdduction and scapula