If you make this mistake, try decreasing the weight and keeping your back relatively stationary during the underhand lat pulldown. ![]() In reality, using momentum doesn’t help you build strength in your back. As a result, they swing their upper body back and forth to compensate. When lifters use the momentum of their body to bring the weight down, they are almost always lifting too much weight. Instead, try bringing the weight down with minimal help from your arms. In effect, the lat pulldown becomes a bicep curl, which greatly reduces the stress on your back. Using Your Arms Too MuchĪnother common mistake made during the supinated lat pulldown is solely using your biceps to bring the weight down. Try leaning back slightly to correct this mistake and lift with proper form. While we are hitting our rhomboids in the underhand lat pulldown, the lats should be the primary target! ![]() This motion is similar to an inverted row, which actively targets your rhomboids in your upper back. Many lifters tend to lean too far back during the lat pulldown. Of course, as you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself. You should aim to complete 3-4 sets of 10-12 reps of the underhand lat pulldown. Action:Ī) While slightly leaning back, brace your core, bring your shoulder blades down and back, and pull the bar down until it touches the top of your rib cage.ī) Pause briefly at the bottom, squeeze your lats, and slowly return to the starting position.Ĭ) Maintain tightness in your core and repeat! Your hands should be roughly shoulder width apart. Setup:Ī) Sit on the bench while facing the cable machine.ī) Extend your arms upwards to grab the bar with your palms facing towards you. Although it’s always important to push yourself to the next level, be sure to use proper form to avoid risking injury! How To Do The Supinated Lat Pulldown Equipment:įor this exercise, you will need a cable machine and a straight bar or lat bar attachment. This enables you to pull down more weight, which boosts your confidence and also maximizes the stress on your back.ĭue to this, it's a great method to prep your body to handle chin ups and pull ups. While your lats do most of the heavy lifting, the supinated lat pulldown also engages your biceps. With regular exercise, you will be standing upright with proper posture in no time. The underhand lat pulldown can help to activate these under utilized muscles and reduce back pain or discomfort. As a result, this can lead to slouching, pain, and tension in your shoulders and back. Hours of sitting in chairs at work or while driving can cause an underuse of your lats and other back muscles. ![]() A sturdy back is essential for improving your performance in athletics, other compound lifts, and simple day-to-day activities. An underhand grip allows you to pull the weight down further than you normally would with an overhand grip.Īs a result, you maximize the contraction of your lats at the bottom of each rep, which helps to build a thicker, stronger back. Stronger LatsĬompared to the traditional lat pulldown, the supinated lat pulldown does a better job of training your lats. In addition, your abs activate to stabilize the movement. While your back should do most of the work to bring down the weight, your biceps fully contract as well. The supinated lat pulldown also incorporates the biceps, abs, shoulders, and upper back.
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