2 High Pulley Downs Variations, Strengthen Your Latissimus Dorsi!
The back muscles are the largest muscle group in the upper body, and fitness enthusiasts will all pay attention to the training of this muscle group. Only when the back muscles are strong can your upper body become strong.
Today, I want to talk about a back training action –High pulley down.However, compared to calling this action 'high pulley down', the author is more accustomed to calling itHigh pulley down.
The high pulley down action is very useful for training our back muscles.Because this action is equivalent to doing a pull-up while sitting. For some fitness enthusiasts who cannot yet complete standard pull-ups, you can start with high pulley down. By using high pulley down for initial training, you can experience the muscle activation when performing pull-ups and understand how to use the upper body to exert force.
When performing high pulley down, we can feel our back muscle groups, and in training, they play what role. This action is also very helpful for mastering the standard action technique of pull-ups.
Another benefit of the high pulley down action is that it has various changes.
We can influence the back muscles differently by changing the distance and method of the handle, We can use the handle to do forward and reverse grips, as well as wide grips and narrow grips, which will have different training effects on our back muscles.Below, the author will share 2 variations of high pulley down to see the focus and benefits.
Variation one: Left-right inclined high pulley down
This action is one of the variations of high pulley down. Simply put, when we are leaning to the left, our right side is in a relaxed state, and our left back muscles are in a contracted state. After mastering the standard action technique of high pulley down, we can try to use this variation to train.
What is the function of this variation?
I think this action can effectively prevent and solve the problem of imbalance in our back muscles. When we use the same weight, we use different back muscles to exert force.We can feel the force exerted by the target muscle group, and when we do the reverse action, either our left side is easier or our right back is easier. The easier side should do less reps, or the weaker side should be trained first, which can solve the problem.
Variation two: Narrow grip high pulley down (triangle grip)
This variation has a very good effect on training the lower trapezoid muscle. Compared to using a long bar to do a narrow grip high pulley down, using the triangle-shaped handle will have a larger range of motion, which will allow our lower trapezoid muscle to contract more fully.
The two variations mentioned above, I often use them when training my back. Because these two changes can really be added to the icing on the cake. When we are familiar with the high pulley down action, we can apply these two variations in the training plan, which is very helpful for muscle development and progress.
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