Step 1: Stand facing the machine with the bar attached to the pulley just above your head. Your feet should be about shoulder-width apart with your knees slightly bent.
Step 2: Grab the bar and wrap your thumbs around it tightly with your palms facing away from you. Your hands should be about shoulder-width apart. Keep your back straight and tight, and also ensure that your core is tightened. Your elbows should also be tucked and positioned close to your side and your arms should straight and in front of you.
Step 3: Keeping your elbows tucked, press the bar down towards the floor in a controlled manner keeping your arms straight. Your wrists should maintain a neutral position and continue to keep your knees bent and body tight.
Step 4: Continue pressing until arms are pointing down and nearly touching your thighs. After pausing for a split-second, let your arms come up and return the bar to the starting position in a controlled manner.
Step 5: Take a breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go of the bar. Weight can be increased between sets.
Benefits:
The Lat Pulldown is a classic go-to when it comes to building muscle width and muscle thickness in your back because they do a great job of hitting all the key areas. The straight bar pulldown is a versatile way to hit your lats from a different angle and really causes an incredible stretch in your lat area. They are a great way to get your back warm when doing lat movements and also are a great supplementary movement.
This is also a great movement no matter your experience level, and is perfect for a beginner.
Step 1:Grab a rope and sit on the floor with your knees bent and the rope between your legs. One arm will be higher than the other on the rope. Step 2:Grasping the rope tightly with your palms facing each other, pull up with one hand, bending your elbows and moving up the rope. Keep your legs bent while doing the movement and also keep your...
Step 1: Attach the Single Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Single Handle attachment tightly with one hand and with your palm facing forward. Your thumbs should be...
Step 1: Attach the Rope attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the Rope attachment tightly with your palms facing forward.. Your thumbs should be wrapped around the rope, while...
Step 1: Attach the V-Bar Handle attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the V-Bar Handle attachment tightly with your palms facing each other.. Your thumbs should be wrapped around...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing you. For an underhand grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a narrow grip, your hands should be...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: Attach the Pulldown Bar attachment to a lat pulldown machine. Sit on the set with your thighs firmly secured under the pad. Your feet should also be firmly planted on the ground. Step 2: With a slight arch in your back, grasp the pulldown bar attachment tightly with your palms facing forward. For a wide grip, your hands should be as...
Step 1: After setting dumbbell near a flat bench, kneel over the side of the bench of placing your knee and hand of supporting arm on the bench. Your other leg should be positioned behind you for leverage. Step 2: Grasp the dumbbell firmly, wrapping your thumb around the dumbbell and your palm facing the bench. The leg that is not on the...
If you are not directed to the Trainer click HERE [1]
Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/vJf5R5wiTlQ
[3] http://www.youtube.com/embed/niz_tOJ9Dks
[4] http://www.youtube.com/embed/T_FaIGa7-4w
[5] http://www.youtube.com/embed/tZxuElc97lE
[6] http://musclepharm.com/exercise/rope-climps
[7] http://musclepharm.com/exercise/one-arm-pulldowns
[8] http://musclepharm.com/exercise/lat-pulldown-rope-attachment
[9] http://musclepharm.com/exercise/v-bar-pulldowns
[10] http://musclepharm.com/exercise/lat-pulldown-underhand-grip
[11] http://musclepharm.com/exercise/narrow-grip-pulldown
[12] http://musclepharm.com/exercise/lat-pulldowns
[13] http://musclepharm.com/exercise/wide-grip-pulldown
[14] http://musclepharm.com/exercise/one-arm-dumbbell-row
