How To Do Straight-Arm Lat Pulldowns

straight arm lat pulldowns

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

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Standing in front of the machine with your feet slightly apart. You take the bar with a pronated grip and your hands’ position are wider than your shoulders width:

  • Having your back straight and squeeze your abs. Inhale and bring the bar down to your thighs with your arms stretched (or your elbows slightly bent).

  • Exhale at the end of the movement.

This exercise works the latissimus dorsi, teres major, and triceps long head. This exercise helps you to have a stable arm-torso junction.

Note

This exercise is great for swimmers to have a better power stroke. Many international coaches have integrated this exercise into their swimming programs.

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-Steph

Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

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

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Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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-Steph

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.

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-Steph

Lat Pulldowns

lat pulldowns

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

Sitting in front of the machine with your legs rigged. Take the bar with a pronated grip and your hands very apart:

  • Inhale and pull the bar down to your upper chest by pulling out your chest and bringing your elbows back.

  • Exhale at the end of the movement

This exercise works the superior and central fibers of the latissimus dorsi, teres major and a little bit the trapezius (middle and inferior portions), rhomboids, biceps, brachialis, and pectoralis major.

This exercise is excellent for developing back in thickness.

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-Steph

How To Do Close-Grip Lat Pulldowns

close grip lat pulldowns exercise anatomy back

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

Podcast:

Sitting at the machine with your knees under the pads:

  • Inhale and bring the handle back to the sternum by swelling your chest and tilting your back slightly

  • Exhale at the end of the movement

close grip lat pulldowns exercise anatomy back

This exercise works the latissimus dorsi and teres major.

This exercise works a little bit the rhomboid, trapezius and posterior deltoid when the shoulder blades get closer.

Generally, all « Pull » exercises work the biceps and anterior brachialis. This movement with the semi-pronated grip work especially the brachioradialis.

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-Steph.

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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.

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-Steph

How To Do Reverse Chin-Ups

reverse chin-ups

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

Hanging at the fixed bar with your hands apart with a supinated grip :

  • Inhale and pulls by pulling out your chest to bring your chin almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

This exercise works latissimus dorsi, teres major, biceps brachii, brachialis and a little bit trapezius (middle and lower portion), rhomboid and pectoralis major.

This exercise can be included in a program specific to the arms.

If you have difficulty to lift yourself with your bodyweight, you can do this exercise with the cable machine « lat pulldowns ».

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-Steph