Neutral grip involves using a neutral grip bar, where the palms face towards each other. Doing the pulldown in this position, still engages your lats but also incorporates your biceps a little due to the underhand hooked position you're in. The supinated lat pulldown is very similar to your narrow grip lat pulldown but your palms are faced towards you. This position activates the forearms more than wide grip, though the lat is still considered the prime mover. This one has your hands approximately shoulder width apart. On the other hand, we have the narrow grip lat pulldown. This wide grip variation also reduces tension on your biceps and forearms, which makes your lats work even harder to bring the weight down. Your grip is considered wide whenever you hook the bar just outside of shoulder width.īenefits include targeting the outer portion of the lats more than the traditional lat pulldown. When I assign the lat pulldown, I label it as either “wide” grip or “narrow” grip. Now, let’s talk about the first major variations: grip width. Doing it too fast uses momentum and reduces the use of the targeted muscles. Too much momentumĪs with most weighted exercises, try to perform the pulldown slowly and with control. This one sounds kinda counterintuitive, but think of it like this: you want to mainly focus on using your lats to pull your elbows down and using your hands simply as hooks to hold onto the bar. Pulling with your forearms and biceps, not your lats Ideally, you want to stay as upright and neutral as possible. Arching your back can pull emphasis off your lats and turn the lat pulldown into a misshapen face pull. So before we get into the variations, let’s make sure you’re not falling prey to any of these common mistakes: Common mistakes Arching your back Still, many athletes say they can’t get their lats to grow no matter what they try. This exercise’s flexibility makes it one of my personal favorites, and if you’re one of my clients, you’re almost guaranteed to see it in your program. A lot of lifters who have trouble targeting their lats have a much easier time with the pulldown, thanks in part to all the different variations that come with it. The lat pulldown is an absolute staple back accessory, and it's easy to see why. Read about the launch of the Indian edition of the book here.Once you’re doing them right, there’s no better way to build wider lats. Watch this space for more excerpts from the book. ' The : Guide to Your Best Body is authored by Kris Gethin and published by Simon & Schuster (2013). Also read other excerpts from the book ' Tips to lose belly fat', 'How Hrithik transformed his body' and 'Exercises for Toned Legs', 'How necessary are bodybuilding supplements for results'. The exercise tip is an excerpt from his book The : Guide to Your Best Body.
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