How to do the CABLE LAT PULLOVER! | 2 Minute Tutorial
752.2 هزار بار بازدید -
3 سال پیش
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What's up guys and welcome
What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the cable lat pullover, also known as the straight arm pulldown, straight arm pushdown, or bent arm pullover.
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CC: This exercise is gonna target all parts of your lats, with equal emphasis on the upper and lower portions. Now there’s a few different ways to perform this, many of which depend heavily on how you position your body. However, the one demonstrated in this video is the one I find elicits the most lat activation of them all.
To begin, choose an appropriate attachment to hook onto the topmost section of your cable machine. A v-bar attachment results in more of a narrow grip, a rope results in more of a neutral grip, and a straight bar results in more of a wide grip. However, each one utilizes the same technique, and the difference in grip doesn’t really affect which muscles are involved, so just choose the one most comfortable for you.
Once you’ve done that, it’s time to initiate the setup. First, grab the attachment with your arms fully extended and take a few steps back placing your feet shoulder width apart. As you do this, bend your upper body forward around 45 degrees, while hinging your hips back and slightly bending your knees. Then push your shoulder blades forward and aim your eyes down, placing your nose in between your arms.
The starting position should look something like this, where your lats are completely stretched, your arms are fully extended, and your back is straight with around a 45 degree tilt in relation to your legs.
Then begin the concentric by squeezing your lats and pulling the bar down and back towards your torso. Think of scooping the bar down while lifting your chest up, and driving your elbows towards your hips like you're squeezing something in between your armpits. From the side, the bar should travel in an arc, and your arms should get progressively more bent as you get closer to the bottom. Once you reach this point, your lats should be fully contracted, your hands should be at your hips, and your upper back should be slightly arched with your lower back neutral.
From here, begin the eccentric by pushing your shoulder blades forward, and completely stretching out your lats. Again, the bar should travel in an arc, and your arms should get progressively more straight as you get closer to the top. Really focus on stretching your lats and controlling the weight as you raise the bar back into the starting position for the next rep.
To incorporate this into your routine, I recommend adding it to your back day, or any day in which you isolate the lats. Choose a light to moderate weight for 3-4 sets of anywhere from 10-20 reps.
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Music:
Biscuit (Prod. by Lukrembo)
(no copyright music) lofi type beat “...
About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #LatPullover
Looking to get protein powder, creatine, or any other supplements?
Go to https://tidd.ly/3k9BR9d and use code "MAXE" at checkout for 45% off!
CC: This exercise is gonna target all parts of your lats, with equal emphasis on the upper and lower portions. Now there’s a few different ways to perform this, many of which depend heavily on how you position your body. However, the one demonstrated in this video is the one I find elicits the most lat activation of them all.
To begin, choose an appropriate attachment to hook onto the topmost section of your cable machine. A v-bar attachment results in more of a narrow grip, a rope results in more of a neutral grip, and a straight bar results in more of a wide grip. However, each one utilizes the same technique, and the difference in grip doesn’t really affect which muscles are involved, so just choose the one most comfortable for you.
Once you’ve done that, it’s time to initiate the setup. First, grab the attachment with your arms fully extended and take a few steps back placing your feet shoulder width apart. As you do this, bend your upper body forward around 45 degrees, while hinging your hips back and slightly bending your knees. Then push your shoulder blades forward and aim your eyes down, placing your nose in between your arms.
The starting position should look something like this, where your lats are completely stretched, your arms are fully extended, and your back is straight with around a 45 degree tilt in relation to your legs.
Then begin the concentric by squeezing your lats and pulling the bar down and back towards your torso. Think of scooping the bar down while lifting your chest up, and driving your elbows towards your hips like you're squeezing something in between your armpits. From the side, the bar should travel in an arc, and your arms should get progressively more bent as you get closer to the bottom. Once you reach this point, your lats should be fully contracted, your hands should be at your hips, and your upper back should be slightly arched with your lower back neutral.
From here, begin the eccentric by pushing your shoulder blades forward, and completely stretching out your lats. Again, the bar should travel in an arc, and your arms should get progressively more straight as you get closer to the top. Really focus on stretching your lats and controlling the weight as you raise the bar back into the starting position for the next rep.
To incorporate this into your routine, I recommend adding it to your back day, or any day in which you isolate the lats. Choose a light to moderate weight for 3-4 sets of anywhere from 10-20 reps.
Follow me on social media:
INSTAGRAM: Instagram: maxeuceda7
TWITTER: Twitter: maxeuceda7
TIKTOK: https://www.tiktok.com/@maxeuceda7?la...
Music:
Biscuit (Prod. by Lukrembo)
(no copyright music) lofi type beat “...
About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #ExerciseTutorial #LatPullover
3 سال پیش
در تاریخ 1400/03/19 منتشر شده
است.
752,224
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