Monday, September 28, 2015

Pull-Down (Wide Grip Cable)

Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
Starting Position:
1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
The Movement:
1. Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement and extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.