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Latisimus Dorsi: Run along
the sides of your back and are most commonly called lats. Your lats
help you extend, rotate, and pull your arms to your body
(adduction), important in pulling activities such as rock climbing
and rowing.
FRONT LAT. PULL-DOWN:
Muscles worked: |
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Primary: Lats. (Latisimus Dorsi)
Secondary: Biceps |
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Instructions: |
- Sit at a Lat. Pull-down machine (unless it does not have a
seat, in which case you should kneel) while holding the lat.
bar with your palms forward (facing away) and thumbs up and
placed about 30 inches apart (about 8 inches beyond shoulder
width).
- Allow your arms to be pulled until fully extended upward.
- You should feel the weight of the machine stretching your
back.
- Your upper body and back should be straight, your head up
and eyes forward.
- Pull the bar straight down until it touches your chest
while squeezing your shoulder blades together and keeping your
body in the same upright position.
- Return to the starting position in a slow, controlled
manner, making sure to get a full stretch in the back.
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Don'ts: |
- Don't let yourself rise up from your seat.
- Don't let the weight of the bar jerk you up into the
stretch.
- Don't jerk the bar down using momentum in attempt to
complete the repetition--control the weight at all times.
- Don't let your head move down or your back bend forward
when pulling bar down.
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