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 your arms should remain straight and your shoulder blades pulled back.
Step 3: Maintaining tightness in your core region, while also keeping a slight arch in your lower back, pull the Rope handle toward you, bending your elbows until the rope reach your chest. Also pull the rope apart as it reaches your chest. You may lean back slightly as the Rope handle reach your chest, but do not fall back. Keep your feet firmly on the floor and drive your elbows toward the floor as you pull the bar down.
Step 4: Hold the rope at your chest for a split-second (squeezing your back and lats), and then slowly return the rope to its starting position. You should feel a stretch in your lats when the rope reaches its starting position, and a stretch as you do each rep. Remember to not let your back round, remaining as upright as possible throughout the rep.
Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go of the rope at the starting position. 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 Rope is a versatile way to hit your lats from a different angle.
The constant tension on your back can really develop your lats, increasing width and also thickness in the middle of your back. This is also a great movement no matter your experience level, and is perfect for a beginner.
Be sure not to swing or jerk the weight back to complete the rep. Do not rock the weight back and take the focus off the lats. There should be constant tension and a constant stretch on the lats throughout the movement, and that is negated if the rep is completed with a swinging motion.
When using very heavy weight, there can be a very slight swing to get the weight moving, but the focus should still be on your lats.
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: 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...
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 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...
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Links:
[1] http://musclepharm.com/trainer
[2] http://www.youtube.com/embed/tZxuElc97lE
[3] http://www.youtube.com/embed/niz_tOJ9Dks
[4] http://www.youtube.com/embed/vJf5R5wiTlQ
[5] http://www.youtube.com/embed/T_FaIGa7-4w
[6] http://musclepharm.com/exercise/rope-climps
[7] http://musclepharm.com/exercise/straight-arm-pulldown
[8] http://musclepharm.com/exercise/one-arm-pulldowns
[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
