The end result is that full body power will shift the load and the stress on the lats will be reduced. This is almost always a sign that the weights being used are too heavy for the lifter. There should be no excessive use fo momentum. The Lat Pulldown should be done slowly, with perfect control. It can be caused by weights that are too heavy or being seated too far forwards on the seat.
Make sure the bar is as close as it can be to the body.Īn overexaggerated backwards lean will put unnecessary pressure on the spin and hinder the effectiveness of the movement. Additionally, a lifter in this position will not be able to optimally overload the lats. If the bar is too far away then the exercise will transition into an odd kind of Pullover, which is not the aim. One common form flaw is that many lifters do not keep the bar close enough to their body. Pulling the Bar Down and Away from Your Body With this variation you won’t be able to lift as much weight. The slightly different torso angle (tilted a little further back) provides the benefits of a vertical and horizontal pull. Now your entire body has to work to stabilise and control the weight, especially the core. This variation changes the exercise from being an isolation movement. If you love the exercise and its rewards then try adding these variations into your training to further improve your gains and keep things challenging. Keep a neutral head position with your eyes and gaze pointed forwards. If you find yourself having to swing the movement then simply lower the weight and get back to great form. If a lifter uses momentum instead of control and strength to shift the weight then the exercise will lose its effectiveness. The idea of the exercise is for the back and lats to bear the brunt of the work. This will help you control them and maintain a stable, slow and powerful motion Try to feel the movement and the way that they work. Think about how they contract and move throughout the full range of motion. Make sure that you work to activate your shoulders and lats.
This will help you establish good posture and help the back muscles contract. Stick your chest out during the entire movement. Optimise your technique ©Matthew Sichkaruk Pulling the cable externally rotates the arms and works these important muscles. The movement also recruits the rear delts. They contribute towards shoulder adduction and extension (pulling the arms towards and behind the body). The lats are one of the biggest muscle groups in the back. Unsurprisingly the exercise mainly targets the lats.
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