Lat Exercises - think of me tomorrow!

iVillage Member
Registered: 01-22-2005
Lat Exercises - think of me tomorrow!
21
Sun, 05-24-2009 - 1:26pm
Lat Pull-down Exercise




Lat Pull-down Targets Following
Muscles:Lattisimus dorsi, Rhomboids
Also used Biceps, Posterior deltoids, Fore-arms.
Starting Position of Lat Pull-down

  • Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
  • Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.

The Movements of Lat Pull-down

  • Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
  • Hold for a count of two; then slowly return to the starting position.

Lat Pull-down Technique and Tips

  • Keep your trunk as still as possible - avoid swinging backwards.
  • Focus on keeping your elbows directly under the bar and squeezing the shoulder­blades together.
  • Do not shorten the return phase of the
    movement - extend your arms fully.
  • Do not lean back too far.
  • Use wrist straps to improve your grip when using heavy weights.
  • Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.

Variations of Lat Pull-down

Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.


Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.


Other Exercises for your Back Workouts.

Chins(pull-ups).


One-arm Row.


Seated Cable Row.


Bent-over Barbell Row.


Straight-arm Pull-downs.


Dumbell Shrug.


Back Extention on the Floor.


Back Extention with Swiss Ball.


http://www.bodybuilding4u.com/lat_pull_down.htm

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iVillage Member
Registered: 01-18-2003
Sun, 05-24-2009 - 1:53pm

Good Luck....I will be thinking of you


Exercising.gif Exercising image by Dolls2008

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iVillage Member
Registered: 01-22-2005
Sun, 05-24-2009 - 2:12pm

Thanks Fran,
Am loving your tags (that is the correct term hey?)...

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iVillage Member
Registered: 03-19-2003
Sun, 05-24-2009 - 3:48pm
Good luck & good thoughts Mandy,
I know you will do just fine :)


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iVillage Member
Registered: 01-18-2003
Sun, 05-24-2009 - 6:03pm

HI Mandy....Thanks on the tags...I call them graphics....both are right , I think.


I hope those exercises really help and without pain sounds great. As long as you're committed, I'm sure you'll do well....My problem is I'm not the most committed person when it comes to exercising.


I had to look up our time differences....if I did it right there it is 9 hours. So you're probably asleep and it's the middle of the afternoon for me.


Enjoyed "talking" to you too and getting to know you....love meeting people from other countries.

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iVillage Member
Registered: 05-15-2003
Sun, 05-24-2009 - 10:03pm

Sure will think of you Mandy :o)


My lat exerises are better *wink* At karate, we punch each other's lats as a conditioning exercise Wanna try that??

Nadine - deenie1979

jesussig.jpg image by nadine1979

iVillage Member
Registered: 10-07-2008
Mon, 05-25-2009 - 12:42am

You can do this Mandy and yes will be thinking of you.


Take it slow and work up to it.


iVillage Member
Registered: 01-22-2005
Mon, 05-25-2009 - 2:18am
Shoo Deenie,
The only person I have at the mo to hit my lats is Ian & sometimes he doesn't know his own strength so think I'll pass on that one.
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iVillage Member
Registered: 01-22-2005
Mon, 05-25-2009 - 2:25am
Hi Fran,
I'm not the most committed person when it comes to exercise.
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iVillage Member
Registered: 01-22-2005
Mon, 05-25-2009 - 2:27am
Thanks Aileen,
Literally just off down to the gym now.
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iVillage Member
Registered: 01-22-2005
Mon, 05-25-2009 - 5:21am
Ok back from the gym...
- 10 mins on exercise bike, doing mountain at setting 4...
- 100 lat pull down exercises - 50 front & 50 back (in the beginning the light through the window was too bright so did them facing the other way & pulling the bar down to the base of my neck)...
- 100 reps on what Marilyn called the "horse-riding" machine which works thighs mainly & kept bending my lower spine so not too sure if it's such a great idea in the long run...
- 30 reps on the leg machine (you lift the bar with your ankles) & boy was that hard work...
- 10 mins on the treadmill, incline 7 speed 5km/h, then 5 mins incline 8 speed 6km/h & 5 mins incline 9, speed 5km/h...
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