Bodybuilding Article 53

Welcome to Bodybuilding Article 53 in our comprehensive series. It is crucial that beginning bodybuilders are shown how to perform the core exercises correctly. This article provides step by step instructions for the Lat Pulldown.

Bodybuilding article 53 will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better. And don't forget, you can get the best deals on a huge range of bodybuilding supplements at Bodybuilding.com

Exercise the right way - the lat pulldown

Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the lat pulldown using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip. Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine. Position the thighs under the pads making sure the feet are flat on the floor. Lean slightly backward. Extend the elbows fully. This is the starting position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest. Touch the bar to the chest in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position. Keep the torso in the same position. Repeat or finish set.

Note to publishers

Don't forget to check out this week's recommended bodybuilding article entitled What causes muscle growth? 1. Stimulus - exercise is needed to make the muscles work, use energy and cause microscopic damage to the fibers. 2. Nutrition - after intense exercise the muscles need to replenish their stores of fuel. 3. Rest - it is during the rest or recovery phase that the muscles repair the microscopic damage and grow. Muscle size increases due to hypertrophic adaptation and an increase in the cross section area of individual muscle fibers. Intensive exercise impacts more on the strength influencing fast twitch type II fibers, therefore the increase in muscle size is accompanied by greater strength. . . . For the best supplement deals currently available, shop at Bodybuilding.com

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