Neutral Grip Lat Pulldown
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11 ماه پیش
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The Neutral Grip Lat Pulldown
The Neutral Grip Lat Pulldown is a variation of the traditional wide-grip lat pulldown and targets the latissimus dorsi (also known as the "lats"), the largest muscles in your back. Utilizing a neutral grip (palms facing each other) can help leverage and engage the lats and may be more comfortable for those with shoulder issues. Here are step-by-step instructions to perform this exercise:
Setup
Adjust the Machine: Make sure the seat height is adjusted so that your thighs fit snugly under the leg pads.
Select the Weight: Choose an appropriate weight on the weight stack. If you're new to this exercise, opt for a lighter weight to focus on form.
Attach the Handles: Attach the neutral grip handles to the high pulley. They usually look like short parallel bars or D-shaped handles.
Execution
Take a Seat: Sit down on the seat, placing your thighs under the leg pads to secure your lower body.
Grip the Handles: Reach up and grasp the handles with a neutral grip (palms facing each other).
Initial Position: Sit down fully, extending your arms without locking your elbows. This is your starting position.
Engage Your Core: Before initiating the pull, take a deep breath in and tighten your core muscles for stability.
Pull Down: Exhale as you pull the handles down towards your upper chest area. Focus on driving your elbows down and slightly back toward your hips.
Contract Lats: At the bottom of the movement, contract your lats fully.
Controlled Release: Inhale while slowly releasing the handles back to the initial position, fully extending your arms but not locking your elbows.
Repeat: Complete the prescribed number of repetitions and sets, maintaining proper form throughout each rep.
Note: Always remember to keep a controlled motion and to avoid using momentum to bring the handles down. This will ensure that the focus remains on the targeted muscle groups.
Setup
Adjust the Machine: Make sure the seat height is adjusted so that your thighs fit snugly under the leg pads.
Select the Weight: Choose an appropriate weight on the weight stack. If you're new to this exercise, opt for a lighter weight to focus on form.
Attach the Handles: Attach the neutral grip handles to the high pulley. They usually look like short parallel bars or D-shaped handles.
Execution
Take a Seat: Sit down on the seat, placing your thighs under the leg pads to secure your lower body.
Grip the Handles: Reach up and grasp the handles with a neutral grip (palms facing each other).
Initial Position: Sit down fully, extending your arms without locking your elbows. This is your starting position.
Engage Your Core: Before initiating the pull, take a deep breath in and tighten your core muscles for stability.
Pull Down: Exhale as you pull the handles down towards your upper chest area. Focus on driving your elbows down and slightly back toward your hips.
Contract Lats: At the bottom of the movement, contract your lats fully.
Controlled Release: Inhale while slowly releasing the handles back to the initial position, fully extending your arms but not locking your elbows.
Repeat: Complete the prescribed number of repetitions and sets, maintaining proper form throughout each rep.
Note: Always remember to keep a controlled motion and to avoid using momentum to bring the handles down. This will ensure that the focus remains on the targeted muscle groups.
11 ماه پیش
در تاریخ 1402/06/23 منتشر شده
است.
175
بـار بازدید شده