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
Mon, 05-25-2009 - 11:12am

I'm just having my first cup of coffee and I'm worn out just reading about your time at the gym.:-)


Good for you !! Sounded like quite a workout out....how many times a week are you going to put yourself through all that....Oh I meant to say, do

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iVillage Member
Registered: 10-07-2008
Mon, 05-25-2009 - 12:28pm

Yay Mandy!

iVillage Member
Registered: 01-22-2005
Tue, 05-26-2009 - 4:27am
ROFLMAO Fran,
Well my basic intention is Mon to Fri mornings & don't move a muscle on Sat & Sun (nah it's impossible for me to sit still for long unless I'm really ill)...
The Woman Challenge - May 10-July 4, 2009 - womenshealth.gov - Join
iVillage Member
Registered: 01-22-2005
Tue, 05-26-2009 - 4:39am
LOL slowly is kind of a word that doesn't exist in my vocabulary - either doing it full-tilt or not at all, which is kind of a problem at times...
The Woman Challenge - May 10-July 4, 2009 - womenshealth.gov - Join
iVillage Member
Registered: 10-07-2008
Tue, 05-26-2009 - 8:25am

Is that the term Burnout Syndrome? Well...do not want you to get that. Everyone goes that speed for 2 weeks and then quit. My neighbors did that.


As long as you feel fine. Are you sore yet?


iVillage Member
Registered: 01-22-2005
Tue, 05-26-2009 - 8:48am
LOL
I'm not sore yet, just can feel some muscles I'd forgotten I owned.
The Woman Challenge - May 10-July 4, 2009 - womenshealth.gov - Join
iVillage Member
Registered: 06-20-2005
Tue, 05-26-2009 - 10:36am
Watch out doing the lat pull down behind the neck
it does wonders for the shoulders, but done incorrectly it will pinch nerves in your neck.
Please stop if there is any sign of discomfort.

mommyjade2005.gif image by y_baros

~Liz

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iVillage Member
Registered: 01-22-2005
Tue, 05-26-2009 - 11:26am

Thanks Liz,
I'll bear that in mind. This morning I made sure I was there a lot earlier & it meant no bright sunlight through that window (made worse by the fact that I am pulling the bar in front of my face/through my line of vision) & so just did them the normal way round...
My shoulder muscles are a bit tighter than normal but I think it's 'cos they are in shock at all the exercise they've gotten in the last 2 days.

The Woman Challenge - May 10-July 4, 2009 - womenshealth.gov - Join
iVillage Member
Registered: 01-18-2003
Tue, 05-26-2009 - 4:29pm

Oh those "experts"...they don't always know what their talking about....sometimes it's just not a good idea to "listen to your body"....mine loves sitting and we argue everyday about exercising. I'm beginning to win more often than not....LOL


Have a really good week...hope your body doesn't complain too much:-)


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iVillage Member
Registered: 01-22-2005
Wed, 05-27-2009 - 6:21am
Hiya Fran,
I have a friend here in Villiersdorp, called Fran, but she is a fitness instructor...
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