![]() If you were to only do an underhand grip Lat Pulldown at a vertical angle, you’re actually limiting the amount of extension – meaning your arm’s going back, behind your body – by being in that position.Īs I discussed above, when we lean back on the underhand or overhand grip Lat Pulldown, we start to involve a lot of the other muscles in the back.Īnything that we can do to squeeze our shoulder blades together is going to start involving multiple muscle groups and limiting the isolation on the lat muscles themselves.Ī lot of people try to load up the cable pulley machine with weight and then lean back to offset some of that load while forcing other muscles to get involved. ![]() ONLY USING THE UNDERHAND GRIPĪbove, I mentioned how the underhand grip provides you with an extra stretch on your lats, so you might be thinking, “Well, I want that extra stretch so I’m just going to go to the underhand grip from now on.” The catch is that you need to be doing it right and with correct form. Sure, it might feel that way compared to barbell movements like the Bent Over Row, but you can build muscle strength and maximum muscle hypertrophy with this one exercise. The Lat Pulldown is not an accessory movement like the bicep curl. You might not even realize that you’re making one of these mistakes! Now, I want to cover some of the most common mistakes of the Lat Pulldown exercise. I’ve shown you how to perform a traditional Lat Pulldown based on whether you want to target the lat muscles or upper-to-mid back. HOW TO DO A LAT PULLDOWNĬOMMON MISTAKES WHEN PERFORMING A LAT PULLDOWN It just means that you have to use it strategically based on which collection of muscles you want to target as well as what your fitness goals. This doesn’t mean that the underhand grip is superior to the overhand grip. That’s a good thing to know because it makes a big difference when we’re talking about whether we want to use an underhand grip or an overhand grip.Īn underhand grip will take your arms out, in front of your body, and it will provide that stretch on the lats. You might be saying to yourself, “Wait, if you’re pulling down, is there really a difference?”īased on what we now know about the function of the lat muscles, if your arm moves in front of your body, you’re going to get more of a stretch motion on the lat itself. In general, you’ll choose between the overhand grip pulldown and the underhand grip pulldown. The reason is that depending on your fitness goals, you might use one hand grip more than the other. ![]() Believe it or not, learning the correct form of the lat pull-downs exercise is not as straightforward as it might seem.
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