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Posts filed under DORSAL (BACK) WORKOUTS
How To Perform The Wide Grip Lat Pulldown
- Sit on the seat of the lat pulldown machine and set the thigh supports snugly against your thighs.
- Grip the longbar attachment with an overhand grip. Your hands should
be spaced roughly 6-12 inches past shoulder width on each side
depending on the length of the long bar and length of your arms.
- Once the correct grip is obtained, you will bring the bar below
your chin by retracting your shoulder blades and bending at your elbows
bringing them down to the side of the body.
- After the weight has been lowered below your chin, you must return the arms to full extension before completing the next rep.
Wide Grip Lat Pulldown Tips
- A wider grip on the bar will allow you to focus more on working
the lats and less on the biceps, while a more narrow grip will place
more emphasis on bicep strength.
- Do not lean back when performing this exercise. Leaning back will
cause your body weight to assist with the lift which reduces the total
workload to the muscles.
Shotgun Row Guide
- Attach a single handle to a low cable.
- After selecting the correct weight, stand a couple feet back
with a wide-split stance. Your arm should be extended and your shoulder
forward. This will be your starting position.
- Perform the movement by retracting the shoulder and flexing
the elbow. As you pull, spinet
the wrist, turning the palm upward as you go.
- After a brief pause, return to the starting position.
Instructions
Preparation
- Step up and grasp bar with overhand wide grip.
Execution
- Pull body up until chin is above bar. Lower body until arms
and shoulders are fully extended. Repeat.
Comments
- Range of motion will be compromised if grip is too
wide.
Easier
- To decrease difficulty, use assisted machine, assisting partner,
or self assisted by placing feet on bench or floor under bar.
- Partner Assisted
- Self-assisted
Harder
- Added weight can be placed on dip belt or dumbbell can be
placed between ankles to increase intensity.
- Select the appropriate weight using a pulley that is above your
head. Attach a rope to the cable and kneel a couple of feet away,
holding the rope out in front of you with both arms extended. This will
be your starting position.
- Initiate the movement by flexing the elbows and fully retracting
your shoulders, pulling the rope toward your upper chest with your
elbows out.
- After pausing briefly, slowly return to the starting position.
Exercise Instructions
-
The high seated row is a great exercise for hitting the upper back and
traps. Grab a flat bench and position it in front of a cable machine.
-
Attach a rope extension to the low pulley cable and select the weight you want to use on the stack.
-
Sit down on the bench facing the cable machine with your feet and knees together.
-
Grasp the rope extension from below with a neutral grip (thumbs facing inwards).
-
Sit straight up with your shoulders back and arms fully extended. This is the starting position.
-
Slowly pull the rope up towards your upper chest.
-
At the top of the movement, part the rope so that your hands are almost touching your shoulders.
-
Pause, and then slowly lower the weight back to the starting position.
Exercise Tips:
-
Squeeze your shoulders together at the top of the movement.
-
Only your arms should move in this exercise. Focus on keeping the rest of your body as still as possible.
Instructions
Preparation
- Step up and grasp bar with overhand wide grip.
Execution
- Pull body up until chin is above bar. Lower body until arms
and shoulders are fully extended. Repeat.
Comments
- Range of motion will be compromised if grip is too
wide.
Easier
- To decrease difficulty, use assisted machine, assisting partner,
or self assisted by placing feet on bench or floor under bar.
- Partner Assisted
- Self-assisted
Harder
- Added weight can be placed on dip belt or dumbbell can be
placed between ankles to increase intensity.
