Reverse-Grip Front Lat Pulldown Machine
Differentiation: Mechanics
This variation of a pulldown is unique. Here is how: you use a Pulldown Machine. The machine's handles are fixed. Unlike a cable machine, which has attachments that move. Not controlling the attachment allows you to intently focus on maximizing each contraction. Maximizing contraction increases the overall definition of your lats. You also hold the machine's handles using a reverse grip. This type of grip targets your biceps.
Starting Position
To get into starting position, do this...
1) Locate a lat pulldown machine.
2) Select a suitable weight.
3) Adjust the seat height, if needed.
4) Sit on the seat.
5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.
6) Reach up and grasp the machine's handles with your palms facing you.
7) Lean slightly back (around 20-degrees) and push your chest out.
8) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, inhale as you flex your outer-lats while lowering the handles down
3) ...until the handles align with your shoulders.
4) Squeeze the outer-lats and biceps and hold for a count of two seconds.
5) Then, exhale as you allow the handles to retract upward, using a slow and controlled movement
6) ...until your arms are fully extended.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.
Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).
Keep your upper body from swaying back and forth in an attempt to assist with the movement. By keeping your torso stationary, you will maximize the amount of effectiveness this movement has on the outer-lats.
Imagine your hands as hooks as you pull the weight down.
Keep your core muscles tight.
Be sure not to curl the bar towards your body, but instead focus on pinching your shoulder blades together.
Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 | |
| Heavy Leather weight lifting straps | $18.99 |
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