Lat Exercises - think of me tomorrow!
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Lat Exercises - think of me tomorrow!
| 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
The Movements of Lat Pull-down
Lat Pull-down Technique and Tips
Variations of Lat Pull-down
Other Exercises for your Back Workouts.
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.
Back Extention with Swiss Ball.







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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
Yay Mandy!
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)...
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?
I'm not sore yet, just can feel some muscles I'd forgotten I owned.
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.
~Liz
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.
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:-)
I have a friend here in Villiersdorp, called Fran, but she is a fitness instructor...
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