Black Barbell

 

Pull-ups

 

Mainly practice the latissimus dorsi, mainly the outer and upper sides of the latissimus dorsi.

After starting, use the strength of the back to bend the elbows and pull the body up until the chin is above the horizontal bar.

 

Then slowly lower it back to the original position. I usually do pull-ups to exhaustion and practice 3 sets.

Note: Pull-ups are the most commonly used exercise method for practicing the latissimus dorsi, which can effectively increase the width of the latissimus dorsi.

 

Seated pull-down

 

This action mainly practices the upper and outer sides of the latissimus dorsi.

This action requires the help of a back puller.

 

Sit on the back of the back puller and fix the seat, holding the handles on both sides of the horizontal bar with both hands.

After starting the action, pull the horizontal bar vertically down to your shoulder position, almost parallel to your shoulder, stop for about 3 seconds, and then slowly (control) restore it.

 

Generally practice three sets, 12 to 15 each set.

The weight is about 60% of your maximum weight.

 

Barbell bent-over rowing

 

This action also exercises the middle part of our latissimus dorsi.

This movement requires the help of a barbell. Stand with your feet shoulder-width apart, hold the barbell with both hands, with the grip slightly wider than shoulder width, and straighten your elbows.

 

Bend your knees slightly while standing, and bend your upper body forward. The angle is about 45 degrees.

Start the movement with the barbell below your knees.

 

After starting, slowly use the strength of your back to pull the barbell up.

Remember to keep your upper body tense, otherwise it is easy to get injured.

Pull the barbell to your abdomen and pause for about 3 degrees, then slowly return to the starting position. Inhale before pulling up, and exhale when lowering.