Purpose Of The Exercise
Purpose of the exercise: Leveling the widest and rhomboid muscles of the back, middle and bottom of the trapezoids. Detailing and symmetry of the left and right half back.
Illustration showing the muscles involved in the exercise, dumbbell with one hand." Technique: Take a dumbbell in your right hand. Neutral grip: palm facing to the side of the hip. Become the left of the bench and place your feet together.
Take a step or put the knee of the left leg on the bench, as shown in the photo. Slightly bend your right foot (or both feet, if your feet on the floor), lean forward and place your left hand on the edge of the bench.Torso parallel to the floor and your back slightly caved in the back. Right arm fully extended, and dumbbell "hangs" on it, like a rope. Right shoulder a bit omitted. Take a deep breath, hold your breath, straining muscles of the back and rear delts and pull the dumbbell straight up. Try to raise the dumbbell as high as possible. Once the elbow would be at shoulder level, connect to the movement of the shoulder - pull it up with an elbow. This will minimize the middle of the back muscles and upper lats. Try to hold the dumbbell at the top a few seconds. Exhale and slowly lower the dumbbell. Having fulfilled all the repetitions per set for the right side, do the same reps for the left side. This is one set.
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