![]() We're about to go over the 21 best cable machine back exercises to build a back that you will be proud of. Plus, they provide constant tension on your muscles, which is something that dumbbells can’t do. Cable exercises for the back enable you to move your arms freely, thus reducing possible stress on your joints. Performing back exercises with cable machines can also help to boost your other larger compound lifts such as deadlifts or the overhead press.īy using different attachments, angles, and weights, the cable machine can target all the major and smaller muscles of your back. Remember: by engaging the lats in hypertrophy we’re able to increase their size.Using a cable machine for back exercises can give you some amazing gains in building a stronger, thicker, and wider back. Deadlifts are one of the exercises that the lats play a part in a number of muscles in the back are activated when performing this movement and it's important that each one is able to handle a share of the load because the deadlift is one of the most taxing exercises.Īs for squats by activating your lats when prepping for squats you'll have more muscle thickness and width in your back and therefore will be able to maintain a tighter form throughout the movement, making squats easier to perform. Targeting The Lateral MusclesĪs the lats are such large muscles, they're involved in a number of compound exercises. Developing stronger lats will help with your squats, deadlifts and most effectively in your bench press technique. The lat pulldown uses a similar movement to the pull-up, targeting your mid- and upper-back muscles, arms and grip, but you'll have much more control. Pull-ups are one of the best for building muscle and upper-body strength - but they can be hard to do! The lat pulldown is one accessory movement that many people overlook when trying to train back. So it's a great exercise to really develop your back muscles and achieve that v-taper look. Whether you’re pulling something down from a high shelf, swinging your arms as you walk, run, or row, or even push something, you'll be using your lat muscles. As the broadest muscle in your back, it helps to promote good posture and spinal stability. The lat pulldown is a great way to strengthen the latissimus dorsi muscle, the large, flat muscles across your mid-back. Remember to use progressive overload once you feel capable of performing more than 12 repetitions you should increase the weight of the exercise.Īs well as this, each set should go up in weight (and more often than not, down in repetitions). Try incorporating 3-4 sets of 8-12 repetitions of this exercise into your routine you could also add drop-sets into your plan when using the lat pulldown resistance machine to increase the intensity! ![]() During the movement, your shoulder blades should actually stay down, with your elbows by your side. As you pull the weight down your shoulders will lurch forward like a shrug. This is a clear sign the weight is too heavy for you. Keep as stationary as possible throughout. Swinging the weight backwards in an attempt to build momentum also takes all of the tension away from your back muscles - so you’re essentially not using them! Keep your chest upright and maintain a good posture. You can avoid this by keeping your chest high and stopping when you reach your upper chest. Pulling the bar way past your chest and almost in line with your stomach takes almost all the tension away from the lats and back. Here are some other mistakes and how you can fix them. To make the most of the lat pulldown, your reps should be slow and controlled. Not only does this mean you're not activating the lats (your whole reason for using this machine), but you'll also be putting extra stress on the pelvis and lower back. You'll regularly see people leaning back and yanking the bar towards their chest, using their full bodyweight to start the movement. The lat pulldown is one of the most badly performed moves you'll see in the gym - so it's important you get the technique right. Slowly raise the bar back up until your arms are extended and back in the starting position.Exhale when you begin the movement (concentric contraction) Pull through your elbows until you’re able to squeeze your lats at the bottom of the movement and your shoulder blades are together.When you’re in your starting position inhale and make sure your keep posture without letting your scapula loosen or your shoulders raise. ![]() ![]() ![]() Take hold of the bar, with your hands in a wide grip.Retract your scapula, which should create an arch leaning away from the machine.Place your feet flat on the floor, push your chest upwards and out.Sit on the lat pulldown machine and adjust the knee pad so that there is no free space and you’re tightly seated. ![]()
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