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Home lat workout: Pullups with added resistance
Home Workout Barbell Rows for Lats
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arm pull downs are all about discipline. They are an advanced movement because 95% of people who perform them do them terribly.
To perform straight arm pulldowns correctly you must either keep your arms slightly bent or completely straight and have absolutely no movement at the elbow joint.
At the end of the movement your shoulders must be retracted (squeezed back together) to fully recruit the target muscle (latissimus dorsi)
Straight arm pull downs are a good finisher for lats. Use a light weight and correct form with straight arm pull downs or you are wasting your time.
Personal Trainer Mike Behnken, MS, NASM-CPT-PES, CSCS
Tight lats are a muscle imbalance which many people suffer from.
If you apply your lats to the foam roller you will get the answer to if you have tight lats or not.
To test if you have tight lats, stand against the wall and lift your arms straight up from in front.
Try to touch the back of your hands to the wall above your head.
If you can't get the back of your hands to the wall or your back arches doing so, you have tight lats.
Perform SMFR after your general warm up or after your workouts.
SMFR is not just for muscle imbalances and injuries.
If bodybuilders or anybody interested in building bigger and more defined muscles takes the time to do SMFR before they work the body part, they will notice a better pump due to better blood flow in the muscles.
Remember to relax each muscle you apply to the foam roller for SMFR
Personal Trainer Michael Behnken, MS, CSCS
Phuong thuc dau tranh de lat do che do cong san Da dao cong san suc vat ho chi minh súc vật hồ chí minh
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Pulling movements use the back (latissimus dorsi), but they also use the biceps (biceps brachii). Moving the elbow down or behind you uses the lats; flexing the elbow uses the biceps.
Pulling movements have both actions happening simultaneously and so you have no choice but to use both muscle groups.
However, there are two suggestions to help isolate the back muscles:
First, NEVER work the biceps before working the back. A good rule of thumb is to always work the biggest muscle groups first. If you fatigue the biceps first, they will not allow you to use much resistance while working the back
because they are also involved in pulling movements.
Train back, then biceps, and preferably on the same day.
Second, ALWAYS focus on using the lats in pulling movements.
This can be accomplished by squeezing the
shoulder blades together during the first part of the movement and focusing on pulling with the elbows (not the hands).
Your hands should just be "going along for the ride". Pinch the shoulder blades and then pull the elbows back. Visualize your hands as hooks, dragging the weight.
Examples of exercises in which you can use this principle are: Nautilus Compound Row, Hammer Strength
Row, Hammer Strength Pulldown, Chin-ups, Seated Row, Lat Pulldown, etc. (bascially any type of pulling motion).
For more tips and tricks, please visit:
Latissimus dorsi muscle stretch, learn to stretch your lats out with fitness expert Scott white: *******www.personalpowertraining****
David from www.PersonalTrainerEssex**** and Kyle from www.BillericayPersonalTrainer**** bring their series of examining common technique issues within the gym. Starting with a common Lat Pull-down variation.
Maximuscle shows you how to do a Wide Grip Lat Pulldown: Using the lat pulldown machine, sit with your back straight, and a wide grip on the bar. Keep your chest up and dot lean back when your pulling the bar down.
Maximuscle shows you how to do a lat pulldown: Using the lat pulldown machine, sit with your back straight, and a wide grip on the bar. Kepp your chest up and dot lean back when your pulling the bar down.
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Learn how to perform a lat pull down to exercise your back! For more exercises: visit *******www.fatextinction****
Get the full program at the above website.
Get HUGE Lats with the Lat Pull Down Exercise.