![]() ![]() Maintain full control over the bar and weight when allowing the bar to rise, to enable an ideal eccentric muscle contraction.As you let the weight raise back up, keep your trunk and core stabilized and avoid swinging through the movements, keeping good posture and fluid motion throughout the lift.Lower the bar until you feel a slight stretch in the pectorals and your lats fully contract your scapulae retract together.Pull the bar down to your chest, bringing your elbows back focusing on your scapulae retraction/depression (squeezing your shoulder blades together).Keep your spine in a neutral position and avoid excess lumbar extension.Slightly lean back your torso 20°-30° to match the line of the pull down with your latissimus dorsi.Draw in and brace your core, tightening your muscles for better spinal stability.Reach up and grasp the bar slightly wider than shoulder width.Adjust the pads, so that your knees are placed securely below with your feet flat on the floor and the hips and knees at a 90° angle.Start out by adjusting the lat pulldown machine to fit your body, with the seat and pads.Lat pulldowns are performed at a workstation using cables, and stackable plates for increased load and resistance. Lat pulldown provides a wide variety of benefits, and should place a large part in your back day training split. With an isolated strength movement, you can enhance muscular development, increase strength, and build a better more defined physique. Lat pulldown is by far one of the best back workouts that completely isolates and targets your lats. ![]() The lat pulldown is not a compound exercise by traditional standards, however like many other exercises it does stimulate other muscles within the arms, back and shoulders such as the deltoids, rhomboids, and stabilizers such as the rotator cuff. The few studies which have been published investigating the effects of the lat pulldown, show that is it extremely effective for targeting and isolating the lats for further muscular development. Lat-pulldown specifically focuses on the latissimus dorsi, or “lats” isolating the back muscles, to develop a bigger, wider, and more defined physique. The lat pulldown is a staple exercise in your back-day training split. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |