![]() The single-arm cable pulldown is best used when you are looking to ensure that each side of your back is trained equally. You can perform this movement seated in a traditional lat pulldown machine, provided you have the right handle. The single-arm cable pulldown is a great variation that trains one side of your back at a time. The chest pad prevents you from using momentum to “cheat” the exercise.Provides extra support to ensure you maintain proper technique.Pull the handles down and back until your elbows are aligned with your torso. Sit “backwards” on the bench such that you can grab the cable handles. Set an adjustable bench to an upright position and move it in front of a cable attachment, with the column handle fixed just above the height of the top of your bench. Video can’t be loaded because JavaScript is disabled: How To: Chest Supported Lat Pulldown (Build Lower Lats) () You should use the chest-supported pulldown if you are someone who either cheats in the lat pulldown by swinging your torso, if you overextend your lower back, or even if you have trouble establishing a mind-muscle connection with your upper back. You will need to use the combination of a lat pulldown or cable machine as well as a weight bench that can be set up to an upright position. The chest-supported pulldown is a better variation to the traditional lat pulldown. ![]() With versatility in mind, here are the 10 best lat pulldown alternatives that you can try out instead. The lat pulldown can increase muscular strength or hypertrophy in the biceps, lats and rear delts, true enough - but there are much better lat pulldown alternatives out there that can hit the lats in a better or different way. Whether you use it to train for strength or muscle mass, if your gym has a lat pulldown station (and it probably does), you’ve probably at least dabbled in it before. The lat pulldown is one of the most staple back exercises most people have in their workout routines.
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