| |
|
|
Exercise Demos - Back
Lat Pulldowns (front)
The Lat pulldowns work mainly the back muscles, whilst involving the biceps and forearms to a lesser degree. With the hands in the wide position, the work is shifted mainly to the latissimus dorsi, the outer portion of the back. For advanced trainers, reverse your breathing so you inhale as you pull the bar down to touch the chest. This ensures you raise your diaphragm and enables you to get the best possible squeeze on your back. Key coaching points here, although you need to raise your chest to the bar, make sure you do not shorten your lumbar spine, by pushing your abs through and over arching your back. Feel length in your spine at all time, keep your abs tight and work with a weight that allows you to complete the exercise with good form.
CAUTION: IF YOU HAVE ANY SHOULDER PROBLEMS OR A POSTURE THAT LEAVES YOU ROUND SHOULDERED, DO NOT COMPLETE ANY BACK EXERCISES WHERE YOUR HANDS ARE IN THIS WIDE POSITION. IT COMPRIMISES YOUR ROTATOR CUFF AND CAN CAUSE PROBLEMS. ISNTEAD STICK TO PULLDOWN AND CHINNING MOVEMENTS WHERE YOUR HANDS ARE IN A NEUTRAL CLOSE GRIP POSITION.
|
|
Exercise name
Wide grip chins
Wide grip pulldowns to front
Wide grip pulldowns behind neck
Reverse grip pulldowns
Close grip chins
Close grip pull downs
Seated cable rows
|
