Wide Grip Pulldowns :
Take a wide-as-possible overhand grip on a lat bar attached to the high pulley of a lat pulldown station. Keep your chest up and your lower back arched as you pull the bar down, and let your elbows go out to your sides and down as you bring the bar to your upper chest, pulling your shoulder blades together. Hold the contraction for a moment and then slowly return the bar to the top position.
Take a wide-as-possible overhand grip on a lat bar attached to the high pulley of a lat pulldown station. Keep your chest up and your lower back arched as you pull the bar down, and let your elbows go out to your sides and down as you bring the bar to your upper chest, pulling your shoulder blades together. Hold the contraction for a moment and then slowly return the bar to the top position.
Reverse Grip Pulldowns :
Take a shoulder-width, underhand grip on a lat bar attached to the high pulley of a lat pulldown station. Keep your chest up and your lower back arched as you pull the bar down to your chest.
Question : And whats the difference between them?
Answer : The wide-grip overhand pulldown is actually best for building a wide back. It better stimulates the teres major and upper-lat fibers, which gives the appearance of winglike lats. The underhand grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist. You should routinely include both exercises in your back program for the best overall lat development.
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