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:

Build Muscle Size and Power With Specialized Chest Training Workouts
STACK News
Want to know something about building a powerful, massive pair of pecs? Standard flat Bench Presses with a barbell may not give you the results you're after. Why not? Although barbell Bench Presses are a very important power movement for chest training ...



Yahoo Health

How to Build Muscle and Burn Fat At the Same Time
Yahoo Health
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 ...



Kettlebell Workouts to Lose Fat, Improve Work Capacity and Build Muscle
STACK News
People look at kettlebells as if they were staring at a mythical creature. Sure, Kettlebell Swings have become more popular for fat loss and as a conditioning finisher at the end of workout sessions. But very seldom do people use them exclusively in a ...



Mstarz

Best High-Protein Foods for Your Diet to Build Muscle, Tone Body
Mstarz
If you're someone who works out – or someone who just knows things but doesn't necessarily work out – you know that protein is key. But what are the best foods to eat when you're trying to build muscle, burn fat and tone your core? Well, that's what we ...

and more »


MD Magazine

Physician Fitness: Tai Chi in Motion
MD Magazine
Even without the assistance of weights or resistance bands, Tai Chi can help build muscle strength in the lower and upper extremities as well as the core muscles of the back and abdomen. In a study published in Alternative Therapies in Health ...

and more »


Express.co.uk

Would YOU drink breast milk? This man swears by it to help build muscle
Express.co.uk
"There were these big rugby guys at the gym and they said they drank breast milk to build muscle. I couldn't believe it. I was shocked and a little bit skeptical that it would work." The PT believes the growth hormones in breast milk are beneficial for ...
Bodybuilder Danny Davidson admits to drinking humam breast milk to help bulk upMetro
Breast Milk Drinking Bodybuilder Danny Davidson On Why It Makes Him Feel ...Huffington Post UK

all 8 news articles »


The Reflector

Popular BG exercise class for children expands to Saturdays
The Reflector
For the past few years, Krasko has taught a group of 6 to 12 year olds how to shed fat, build muscle and increase self-confidence with her Wednesday morning R.I.P.P.E.D. 4 Kids class. Last March, she added a R.I.P.P.E.D. 4 Teens program and pulled in a ...



The San Diego Union-Tribune

Darvish feels good about program after Tommy John surgery
The San Diego Union-Tribune
"I'm going to use this time to really train myself and build muscle,". An All-Star in each of the past three seasons since coming from Japan, Darvish started last season on the disabled list after experiencing neck stiffness in spring training. He ...

and more »


WBUR

Workout Supplements: Does Overuse Signal An Eating Disorder Among Men?
WBUR
I think they use them to help build muscle tone and muscle mass, and not so much for any other reasons. But, maybe now I'll ask some of these guys, 'Do you have any problems with eating, do you skip meals when you take this stuff?' I'd like to know ...



POPSUGAR

How to Blast Fat and Build Muscle With a $10 Piece of Equipment
POPSUGAR
What used to just be considered child's play is now a serious workout. We partnered with Lucy Activewear to show you how you can get a great jump-rope workout. If you haven't incorporated jumping rope into your cardio routine yet, you're seriously ...


Google News


Advertisement



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

Copyright 2006 Luminati Inc. All rights reserved.