How To Do Back Lat Pulldowns

back lat pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting face to the machine with your thighs under pads. You take the bar with a pronated grip and a very wide grip:

  • Inhale and pull the bar until your neck by bringing your elbows along your body.

  • Exhale at the end of your movement

This exercise works your latissimus dorsi (exterior and lower fibers) and teres major. This exercise works a little bit the forearm flexor muscles, (biceps, brachialis, and brachioradialis), rhomboid and lower trapezius.

This exercise allows you to develop your back’s width and it is excellent for beginners to develop the strength to do chin-ups.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stretching Latissimus Dorsi And Teres Major

stretching latissimus dorsi teres major

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

This exercise is to be done with a support like a machine or a squat rack.

Standing with your legs slightly apart :

  • Incline your chest forward and with your arm stretched, grab a stable support.

  • Place your palm of the other hand higher up on the support, your arm is stretched and slowly you push your arm against the support and simultaneously you pull on the support with the other arm

To increase the stretch of the latissimus dorsi and teres major, you can rotate your chest trying to  put on the top the lower shoulder slowly.

This exercise is excellent to do before back’s exercises surch as heavy pull (lat pulldowns) or chin-ups with weights. This allows you to avoid tearing latissimus dorsi and teres major.

Share this article if you think it can help someone you know. Thank you.

-Steph