Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

One Simple Movement Can Double the Effectiveness of Pulldowns


The Pulldown is an excellent exercise for working the Latissimus Dorsi muscles of the back (also known as the lats). It is a little known fact but there is a way you can dramatically improve the effectiveness of this exercise by performing one simple movement before each rep.

Many people have a hard time feeling their lats working when they do pulldowns. The biceps may have a tendency to take over the movement. Some people just don't feel anything in their back at all.

This little movement trick can change all of that.

The movement is simply a shoulder drop and even though it may seem like a SMALL thing, it can have a HUGE impact on your back workout.

To demonstrate this movement, start by sitting in a pulldown machine with a moderate weight on the stack. Take a close grip on the bar with your palms facing you (known as a reverse grip). Do a few reps using your normal technique so you have a gauge to measure against.

Now we will add the shoulder drop. Let your arms go straight and let your shoulder girdle rise up as though shrugging. Your shoulders should be up by your ears. Now drop your shoulder girdle down in the opposite movement to the shrug, pulling the weight down as you do so. The range of motion is small, being only a matter of a few inches. Repeat this drop and raise several times to get the feel for the movement. You should feel your entire shoulder girdle moving up and down.

We will now do a rep with the shoulder drop movement. Start in the stretched position with your shoulders up by your ears. Drop your shoulders down, lean slightly back then do a pulldown. Be sure to keep your lower back arched and your chest puffed out to meet the bar on the way down. You should feel your lats working harder than usual.

Squeeze hard as though trying to touch your shoulder blades together as you come to the bottom then let the weight back up slowly. You can repeat the shoulder drop movement at the start of every rep or you can simply keep your shoulders down and locked in that position throughout the set.

Dropping your shoulders down like this serves to lock the lats into the movement and helps to minimize the biceps involvement in the pulldown. You should find that you get a much more effective lat workout using this technique.

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.


MORE RESOURCES:

Men's Fitness

How to Build Muscle and Burn Fat At the Same Time
Men's Fitness
The twin goals of building muscle and burning fat are usually tied to workout routines. After all, what you do in the gym or outdoors goes a long way toward transforming your body into a lean, fat-burning machine. But training regimens usually account ...



The Fiscal Times

Kasich's Defense Diet: Cut the Fat and Build Muscle
The Fiscal Times
Ohio Gov. John Kasich is straddling the fiscal and defense hawk line as he enters a crowded Republican field of presidential candidates whose strong-on-defense rhetoric has sought to tap into — and stoke — the American public's anxiety over global ...

and more »


WatertownDailyTimes.com

Total Nutrition in Watertown offers supplements to build muscle, lose weight
WatertownDailyTimes.com
“We can help people build muscle in 45 to 90 days,” said the Alabama native, who completed a two-month training course at a Total Nutrition store in Columbus, Ga., before opening the Watertown location. The business is leasing the space in the multi ...



WTTV CBS4Indy

New Energy Wellness Program helps senior citizens strength train, build muscle
WTTV CBS4Indy
(July 1, 2015) – Mary Shambaugh is 78 years young and wants to enjoy every bit of her life. So she joined the New Energy Wellness Program through American Senior Living. “I was getting older and felt that I did not have the energy that I used to have.



Luxoft Primed To Build Muscle In Tech Services
Nasdaq
is a developer of software and next-generation IT solutions to a global client base of mainly large multinationals. The company provides core and mission-critical custom software development and support, product engineering and testing, and tech ...

and more »


Mstarz

Top 3 Foods That Help You Build Muscle
Mstarz
Building muscle not only comes from lifting weights; it also comes from choosing the correct food to eat. Sadly, devouring a plate of nachos isn't the right food we're talking about here—though it is damn delicious. No, what we're speaking of are ...



POPSUGAR UK

Build Muscle, Burn Calories: Do-Anywhere Cardio-and-Strength Combo
POPSUGAR UK
There are no excuses for skipping this 20-minute workout; it requires no equipment, so no matter where you are, you can fit in a sweat session. Quick and effective, today's workout in our Better-Body Challenge mixes classic cardio moves with bodyweight ...

and more »


WVTM13

Family workouts for bodies, bonding
WVTM13
Higher weights with lower reps build muscle size and strength, while lower weights with higher reps build muscular endurance. Preadolescents shouldn't worry about increasing weight or reps; instead focus on movement with good form. When form breaks ...

and more »


Huffington Post

Do You Have to Sweat to Get a Good Workout?
Huffington Post
But they note that you need more time on top of that (150 to 250+ minutes) if you're looking to lose weight. For resistance workouts, Matthews says weight load is a good measure. Generally, to build muscle, you want to lift a heavy enough weight you ...



The top 3 myths about protein for women
Daily Commercial
What do you picture when you think of women who consume protein to build muscle? If you envision bodybuilders or associate the consumption of protein with getting “bulky,” it's time to reevaluate what you think you know. We got the protein scoop from ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.