![\"\"](\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Muscular-Bodybuilder-Doing-Lat-Exercises-To-Build-A-Bigger-Lateral-Dorsi-Muscle.jpg?w=1000&quality=86&strip=all\")
<\/figure>\nPullup \u00e0 poign\u00e9e large<\/h2>\n
Cet exercice old school a \u00e9t\u00e9 utilis\u00e9 pendant des g\u00e9n\u00e9rations par certains des plus grands, les plus m\u00e9chants hommes autour. Traction de poign\u00e9e large sont l\u2019un des meilleurs exercices de dos que vous pouvez faire, et ils frappent les lats particuli\u00e8rement dur. Saisissez la barre de traction avec une poign\u00e9e extra large et les mains prononci\u00e9es (paumes tourn\u00e9es vers l\u2019ext\u00e9rieur). Comme vous faites votre pull-up, gardez vos coudes \u00e9vas\u00e9s, de sorte que vous minimisez la participation biceps et maximiser l\u2019activation lat.<\/p>\n
Comme vous de plus en plus fort dans ce mouvement, essayez d\u2019ajouter du poids avec une ceinture pull-up.<\/p>\n
2 SUR 5<\/p>\n Il ya tellement d\u2019exercices d\u2019aviron diff\u00e9rents l\u00e0-bas, mais quelle variation est la meilleure?<\/p>\n Personnellement, j\u2019aime utiliser la ligne Pendlay. Lorsqu\u2019il est fait correctement, il active les lats plus soigneusement que tout autre mouvement d\u2019aviron. La technique est la cl\u00e9 lors de la pratique des lignes Pendlay, beaucoup de d\u00e9butants transformer ce bel exercice de retour en une sorte d\u2019entra\u00eenement biceps b\u00e2tard.<\/p>\n Dans une position pench\u00e9e sur (genoux pli\u00e9s, pieds largeur de l\u2019\u00e9paule \u00e0 part, et le dos parall\u00e8le au sol) saisir la barre autour de la m\u00eame position d\u2019adh\u00e9rence que votre presse banc. Retirez la barre du sol jusqu\u2019aux abdos sup\u00e9rieurs. Tout en faisant cela, vous voulez garder vos genoux pli\u00e9s et l\u2019angle de la hanche verrouill\u00e9. Il ne devrait pas y avoir de mouvement des hanches ou des genoux. Retournez la barre au sol, faites une pause et continuez. Assurez-vous de penser consciemment \u00e0 utiliser vos lats pour tirer la barre vers le haut, puis presser vos omoplates ensemble au sommet.<\/p>\n 3 OF 5<\/p>\n Prenez l\u2019attache droite de barre avec les deux mains, paumes faisant face au plancher. Poussez vos mains vers le bas dans un mouvement d\u2019arc de balayage, en prenant soin de vraiment souligner les lats faire le travail.<\/p>\n 4 DE 5<\/p>\n Ceci est inspir\u00e9 par le grand Vince Gironda, un pionnier dans le culturisme. Il s\u2019agit d\u2019une variation brutale de la traction classique. Pour effectuer cet exercice obtenir la fixation v-bar et le mettre sur la barre de traction de sorte qu\u2019une poign\u00e9e est de chaque c\u00f4t\u00e9 de la barre de traction vers le haut. Accrochez-vous \u00e0 la barre de v et laissez le corps pendre. Ensuite, effectuez un pull-up, mais au lieu d\u2019obtenir votre menton sur la barre, vous allez vous tirer vers le haut de sorte que la barre v touche votre sternum. Cela vous obligera \u00e0 vous pencher en arri\u00e8re au sommet.<\/p>\n 5 DE 5<\/p>\n Travailler d\u2019un c\u00f4t\u00e9 \u00e0 la fois, ou unilat\u00e9ralement, est un excellent moyen d\u2019augmenter la masse musculaire et l\u2019\u00e9quilibre musculaire. Installez-vous sur la machine de retrait de lat avec la poign\u00e9e attach\u00e9e. Prenez la poign\u00e9e d\u2019une main et tirez-la vers le bas \u00e0 votre delt avant. Maintenez la position contract\u00e9e pendant une seconde, puis retournez \u00e0 la position de d\u00e9part.<\/p>\n \n","protected":false},"excerpt":{"rendered":" Construisez des ailes qui vous aideront \u00e0 vous \u00e9lever au sommet de votre jeu physique. Un dos large, sculpt\u00e9, en […]<\/p>\n","protected":false},"author":2,"featured_media":6221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Building","count":53,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":8014,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=6220"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6220\/revisions"}],"predecessor-version":[{"id":17290,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6220\/revisions\/17290"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/6221"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=6220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=6220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=6220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Muscular-Male-Fitness-Model-Doing-The-Lat-Exercise-Pendlay-Row.jpg?w=1000&quality=86&strip=all\")
<\/figure>\nLigne Pendlay<\/h2>\n
![\"\"](\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Professional-Bodybuilder-Doing-A-Back-Workout-With-The-Lat-Exercise-Straight-Arm-Lat-Pulldown.jpg?w=1000&quality=86&strip=all\")
<\/figure>\nStraight-Arm Lat Pushdown<\/h2>\n
![\"\"](\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Professional-Bodybuilder-Doing-V-Bar-Pullup-Lat-Exercise.jpg?w=1000&quality=86&strip=all\")
<\/figure>\nV-Bar Sternum Pull-Up<\/h2>\n
![\"\"](\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2015\/05\/Bodybuilding-Partners-Doing-A-Back-Workout-Doing-A-One-Arm-Lat-Pulldown.jpg?w=1000&quality=86&strip=all\")
<\/figure>\nPulldown lat \u00e0 un bras<\/h2>\n