Sitting on the high pulley machine, knees and feet well wedged, hands in a neutral grip, it is a question of pulling the bar more or less low (towards the collarbones) from a position where the arms are practically stretched.
Practically, because by stretching your arms, you would place the triceps, its long portion, in the “weak” position. The risks of tearing would then be increased.
In addition, it also helps protect the shoulders from “too intense” stretching.
Finally, it is worth noting that, as in all back exercises, your rib cage must be “pulled out”. At no time should you shoot with your back “round”?
How To Make V bar pulldown
1- Starting position
- Attach neutral handles (V-bar) to the end of the high pulley and then sit in the seat, facing the machine.
- Place your feet on the floor and adjust the supports to secure your thighs so that the weights attached to the bar cannot lift you from the seat.
- Grasp the handles, palms of the hands facing inward (hammer / neutral grip), arms outstretched and shoulders raised.
- Lean slightly back, take your chest out and keep your head and chest straight for the entire exercise.
1- Execution of the Movement
Lower the handle
- Contract the backbones and pull the handles vertically.
- For a successful movement, pull the elbows down and back simultaneously while keeping them close to the body. Do not give impulse with the forearms and biceps.
- Continue until the handles are almost in contact with the top of the pecs.
- Wait for a second in the low position when contracting the shoulder blades for optimal work.
- Slowly pull up the handles until they are back in the starting position.
- You should have your arms straight again, without locking your elbows, your shoulders raised, and your back muscles should be stretched.
Repeat the movement until the end of your series.
- Main: big back, big round, trapezius, biceps, triceps (long portion)
- Secondary: shoulders, forearms
The neutral grip favors the development of the “internal” part of the back, to the detriment of the “external” part, as well as the work of the middle and lower trapezoids.
Note that one is stronger in neutral grip because the arm (biceps, triceps and long supinator) is in its strongest position (the best compromise between these muscles).
In this exercise, bodybuilders cheat by leaning excessively backward and using their lower back to pull the load, which is often far too heavy. Use a weight corresponding to your level! The goal is to shoot with the back, not with the arms. Begin the movement with the back muscles by pulling the elbows down.
Risks and mistakes to avoid
- Avoid too heavy loads to make the vertical pull tight grip: if to execute the movement you need to tilt the bust, swing or arch your back, reduce the load.
- Concentrate your effort on the backbones: avoid forcing with the arms, make sure to pull the elbows simultaneously down and back for effective muscle work.
- Do not give an impulse: execute the vertical pull taken tightly slowly, trying not to stress the biceps.
- Do not jerk when climbing: control your movement, do not let the load take you away. To prevent the risk of injury to the elbow and shoulder joints, do not fully extend your arms in the up position.
This is an interesting exercise to use as a substitute for pull-ups on the fixed bar if you lack strength or are looking for more insulation.
- Exhale while lowering the handles.
- Inhale while climbing.
The strong contraction of the rib cage during the effort can force to block its breathing, especially if using heavy loads: inhale in the starting position and exhale after the effort during the climb.
The exercise can be done by leaning slightly back and bringing the bar to the chest. In this case, the exercise will more localize the work at the level of the trapezoids.
The exercise can be done with a wide grip in a neutral grip, in which case, it will localize the work more to the “external” portion of the back