Lat Pulldown
This week's exercise is the Lat Pulldown. This exercise is typically performed at a gym, but can be done at home if you have the right equipment. The Lat Pulldown is a great exercise for strengthening your latissimus dorsi (upper back) along with your biceps and posterior deltoids (back shoulder muscles). As always, before beginning an exercise program you should consult with your physician and have someone experienced (like a personal trainer) there to help you with your technique the first couple of workouts.
A common technique error is to grip the bar with a wide grip and bring the bar down behind the neck. This places a lot of stress on the neck and shoulder and can lead to injury. A much safer technique is to grip the bar with a narrower grip, and bring the bar to the front of the chest while keeping the back straight. Once you have grasped the bar firmly (gripping the bar with your palms facing away from you), slowly bring the bar down towards your upper chest. As you do this, arch your back and push your chest up and out, and squeeze your shoulder blades together. Stick your chest out. Once the bar hits your chest (or as close as you can get), hold it there for a second or two as you really try to pull shoulder blades together and downward. Then slowly release and raise the bar under control to starting position. Again, don't lock your elbows at the top. Try to avoid jerky movements.
If you have any questions about this exercise, please feel free to contact me.
A common technique error is to grip the bar with a wide grip and bring the bar down behind the neck. This places a lot of stress on the neck and shoulder and can lead to injury. A much safer technique is to grip the bar with a narrower grip, and bring the bar to the front of the chest while keeping the back straight. Once you have grasped the bar firmly (gripping the bar with your palms facing away from you), slowly bring the bar down towards your upper chest. As you do this, arch your back and push your chest up and out, and squeeze your shoulder blades together. Stick your chest out. Once the bar hits your chest (or as close as you can get), hold it there for a second or two as you really try to pull shoulder blades together and downward. Then slowly release and raise the bar under control to starting position. Again, don't lock your elbows at the top. Try to avoid jerky movements.
If you have any questions about this exercise, please feel free to contact me.
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