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Lat Pulldown

Here is an exercise that accentuates the flaring of the bust and allows you to work on the quality of the back. It is more interesting than the vertical neck print, where you bring the bar behind, which does not bring much in terms of volume and which can be harmful to the shoulder joint.

The vertical pull on the chest with the high pulley can replace the pull-ups on the fixed bar, if one does not manage to do it yet, for lack of force, or if one is too heavy.

We can use this strength training exercise at the start of the session, to warm up, before moving on to General Pull UP bodyweight. It is easy to increase or decrease the resistance on the machine by placing the pin higher or lower on the stack of plates. This makes it possible to work heavy, without taking the head, to see to make a decreasing series of intensification to club the back.

How to make a leg press?

1. Starting position

  • Attach a bar to the end of the high pulley and sit on the seat, facing the machine.
  • Place your feet on the floor and adjust the thigh supports to prevent the weight attached to the bar from getting off the seat.
  • Grab the bar, palms forward (pronated), with a wide grip (greater than the width of the shoulders). If you need to take off the buttocks from the seat to take the helm, grab it before you settle down.
  • Position the bust vertically with arms outstretched and shoulders up, so that you form a “Y” to hold the bar.
  • Bend slightly backward, so as to bring the bar over the top of the pecs. For this slightly camber the lower back and take out the chest.

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2. Execution of the movement

– Get off the bar

  • Contract the dorsal straps and pull the bar upright, trying to bring the upper arms (elbows to shoulders) down and back simultaneously.
  • Concentrate on the elbows, make sure to lower them and not bend them, so that only the upper arm is moving. Forearms must be limited to holding the bar.
  • Continue until the bar is at the shoulders and touches the top of the pecs.
  • Wait for a second by contracting the shoulder blades for effective work.

– Raise the bar

  • Slowly raise the bar until it returns to its starting position.
  • You must have your arms extended, shoulders raised, and the back muscles should be stretched.

Risks and mistakes to avoid

– Respect the positioning: the main difficulty of the chest draw is to manage to keep the posture described throughout the movement

  • Keep your back straight, do not exaggerate the slight arch of the back by folding it further to accompany and facilitate the descent of the bar. If you strain with the lumbar (lower back) decrease the load.
  • Bring the chest to the starting position and during the whole movement: otherwise, it will be difficult for you to lower the bar in front of the head and above the pecs.
  • Be careful not to the bicep, forearms must remain motionless.

Contract the shoulders and pull the elbows and upper arms simultaneously back and down during the chest draw.

– Do not give a push back to lower the bar: if it is the case reduce the load.

Do not give jolts during the climb: control the movement so as not to risk injuring your elbows or shoulders. Do not lock the arms in the up position to avoid forcing on the joints.

Targeted Muscles

  • It is important to use a good technique for this exercise. First, do not pull the load with a “round” back; your rib cage must remain forwarding and “open.”
  • Avoid helping your lower back. Do not lean too far back, and do not use the back pulse to lower the weights; we have to work smoothly!
  • You must not go down the bar to the height of the chin, as to the pools, but to the chest. The load is too heavy if you can not get near the bar of the upper chest. Conversely, avoid bringing the bar too low to the thighs, as can be often be seen in beginners.
  • To feel good work the muscles of the back, bend your elbows to the maximum, and contract a few seconds in the low position.

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Breathing

Inhale while pulling the bar while opening the rib cage and exhale in the negative phase, releasing the bar. Note that some people preferred to reverse the breathing instructions on this exercise.

Safety Instructions

In the weight room, we often find that this exercise is poorly done. The biggest mistake is to help the lower back to pull the load — often too heavy — towards you, giving a push backward. It is also important to shoot with the backs, not with the biceps. Imagine your hands as hooks, and pull your elbow down.
The starting position on the right back, bringing out the chest, allows you to easily bring the bar to the chest without hitting the face. Stay strict enough on this exercise to properly feel your back muscles.

Variants

  • The first variant of  Lat Pulldown is the width of the grip, but we have just seen its low interest regarding muscle recruitment.
  • The position of the hands may vary, supine (enhances the action of the biceps) or hammer with a handle adapted.
  • The unilateral vertical pull (one-arm) allows focusing more on the contraction.
  • Neck pulling is an option, but we do not recommend it because of the risk of shoulder injuries include rotator cuff.
  • Traction: the vertical pull in front of you will be stronger at pools, a weighting training exercise that can be an interesting variant to develop his back. The traction can be performed in ruination or pronation.
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