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: 10-07-2008
Wed, 05-27-2009 - 7:15pm

I agree with you on that it takes a lot of work to tone and get slim. It is a lot of work to control too. I just want to fit into my smaller clothes and strengthen the upper and lowers and cardio. I realize now that these are working for me. I remember having a funny feeling in my hamstrings before I started my journey in 2006. It would bother me and would not go away. Once I started the walks and worked on the lowers, that feeling went away.


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