Overview
A variation on the lat pull-down that emphasizes the lower lats more than the overhand grip is the reverse-grip lat pull-down. Beyond pull-down variations with a wider grip, the range of motion is also increased because of how close the hands are to one another. It can be done with 5-7 repetitions each set for size or with fewer repetitions for back strength.
Instructions for the reverse-grip lat pull-down
Settle onto a pull-down chair that has a broad bar fastened to the upper pulley. Adjust the knee pad on the machine to the appropriate height. Your body won’t be raised by the resistance on the bar thanks to these pads.
With your palms facing your torso, take a supinated grip on the pull-down bar. Ensure that the distance between the hands is less than the width of the shoulder.
With both arms out in front of you, gripping the bar at the selected grip width, rotate your torso backward by about 30 degrees, bending your lower back, and protruding your chest. This is where you are supposed to start.
As you release the breath, pull your shoulders and upper arms back, lowering the bar until it touches your upper chest. Suggestion: After your elbows are fully extended, concentrate on drawing your back muscles taut and keeping them in close proximity to your body. Your upper chest should remain stationary as you lift the bar closer to you; just your arms should move. Holding the bar should be the only task performed by the forearms.
When your arms are fully extended and your lats are fully stretched, take a second to fully extend the contracted position on the bar, then slowly return it to the beginning position while breathing in.
For the number of times specified, repeat this motion.
Advantages
- focuses on the biceps and lower lats
- Simple to understand and carry out
- Constant tension is applied to the targeted muscles by cables.
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