• Join Us!
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • Join Us!

  • Get the Fitness Geared Forum App Now!
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS


  • Join Us!
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
  • Join Us!
  • You have 1 new Private Message Attention Guest, if you are not a member of Fitness Geared - Body Building & Fitness Community, you have 1 new private message waiting, to view it you must fill out this form.
  • Amused
  • Angry
  • Annoyed
  • Awesome
  • Bemused
  • Cocky
  • Cool
  • Crazy
  • Crying
  • Depressed
  • Down
  • Drunk
  • Embarrased
  • Enraged
  • Friendly
  • Geeky
  • Godly
  • Happy
  • Hateful
  • Hungry
  • Innocent
  • Meh
  • Piratey
  • Poorly
  • Sad
  • Secret
  • Shy
  • Sneaky
  • Tired
  • Wtf
  • Thanks Thanks:  0
    Dislikes Dislikes:  0
    Results 1 to 4 of 4

    Thread: LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

    1. #1
      Uncle Ric's Avatar
      Uncle Ric is offline Auction Moderator
      Points: 30,487, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 99.7%
      Achievements:
      Got three FriendsFirst 1000 Experience Points
      is TAKING BIDS
       
      I am:
      Awesome
       
      Join Date
      Mar 2017
      Posts
      3,113
      Points
      30,487
      Level
      100
      Blog Entries
      17
      Rep Power
      64

      Default LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS



      • Get the Fitness Geared
        Forum App Now!
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      Back Muscle Building

      LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      Lat Pull-Down BasicsLat Pull DownFitness & Power
      Aesthetics aside, the benefits of having a strong back are innumerable and range from better posture and improved spine health to injury prevention and overall enhanced physical performance. Having a strong back is also vital for building a strong chest, which means that the more you work on your lat pull-downs, the better prepared you’ll be to go big on the bench press. Since the muscles of the back are the largest in the body, they have huge carryover and strengthening them will allow you to generate more force while also improving stability, resulting in more strength and power.
      In the very least, neglecting your backside can lead to muscular imbalance, rounded shoulders, neck and shoulder pain and back injury, especially if you’re working the muscles at the front side at the expense of your back. A well-designed back training program should include a variety of moves, such as deadlifts, bent-over rows, pull-ups, lat pull-downs and squats.
      Basic Lat Pull-Down Technique
      Sit down on a pull-down machine with a wide bar attached to the top pulley.
      Grab the bar with the palms facing forward with a medium grip.
      As you keep both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out. Keep your elbows pointed straight down.
      By drawing your shoulder blades and your upper arms down and back, bring the bar down until it touches your upper chest. The upper torso should remain stationary all through the movement.
      Focus on achieving maximum contraction in the final position.
      Hold for a second, then slowly raise the bar back up.
      If you’re looking for a way to build attention-grabbing lats, this is the exercise for you. And the best part is that it can be done in many different ways, all of which unlock unique muscular gains, and many lifters believe that alternating between different lat pull-down variations provides their lats with optimal stimulation by hitting the muscles from every possible angle.
      Want to be the proud owner of a spectacular back?
      Here are 5 lat pull-down variations that you can’t afford to miss out on!
      #1. Wide-Grip Lat Pull-Down
      If your primary objective is increasing your back’s width, go for wide-grip lat pull-downs, as they better stimulate the teres major and upper-lat fibers, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull-up strength. Make sure to squeeze and retract your shoulder blades for maximum muscle activation, and avoid relying on momentum to do your muscle’s work

      #2. Behind-the-Neck Lat Pull-Down
      While it’s true that this variant may place undue stress on the shoulders in people with inflexible shoulder girdle, for many others it can be the best back-builder in their routine. The range of motion will allow for a stronger overall contraction and lead to bigger gains, as long as you keep your form in check and start with a lighter weight. If you don’t have shoulder mobility issues and you’re looking for the lat pull-down that will give you the most bang for your back, this is it.

      #3. V-Bar Pull-Down
      The V-bar pull-down will help you emphasize the center of your back, while still working your lats. Training these muscles will provide support for core movements and improve your stability and performance in all athletic pursuits. With a secure grip on the V-bar attachment, slowly pull the weight straight down until it’s about even with the middle of your chest, focusing on the contraction of the back muscles. Be sure to lean back a bit more than usual to better engage the lats and complete the full range of motion. Also, strive to achieve a full stretch at the top of the movement.

      #4. Reverse Close-Grip Lat Pull-Down
      This variant is best for building thick, full lower lats that go all the way down to the waist. Take a close-grip, underhand grip on a lat bar attached to the high pulley of a lat pull-down station, and keep your chest up and lower back arched as you pull the bar down to your chest. Keep in mind that the closer your hands, the more you’ll involve the muscles in the center of your back.
      Reverse-grip pull-downs stimulate the development of the lats by improving the range of movement in the shoulder joints and scapula, while also increasing shoulder stability by engaging the traps and biceps.

      #5. Single-Arm Lat Pull-Down
      Unilateral exercises are tough to beat when it comes to improving mind-muscle connection and maximizing contraction. Try adding a few lighter sets of single-arm lat pull-downs at the end of your workout. Perform every rep in a slow and controlled fashion and hold the bottom position for a few moments before returning back to the top. As you pull the handle down, squeeze your elbows to your side as you flex it. Avoid completely returning the weight in order to keep tension in the working muscles.


    2. #2
      guns01's Avatar
      guns01 is offline ADMINISTRATOR
      Points: 108,602, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 99.9%
      Achievements:
      First 1000 Experience PointsGot three Friends
      Awards:
      Activity Award
      This user has no status.
       
      I am:
      ----
       
      Join Date
      Jul 2012
      Posts
      25,958
      Points
      108,602
      Level
      100
      Rep Power
      520

      Default Re: LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      good stuff ric. different angels different results
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    3. #3
      BABY1's Avatar
      BABY1 is offline Mrs FUZO
      Points: 341,474, Level: 100
      Level completed: 0%, Points required for next Level: 0
      Overall activity: 0%
      Awards:
      Blog Award
      is is planting seeds
       
      I am:
      Happy
       
      Join Date
      Oct 2003
      Location
      the Woods
      Posts
      29,908
      Points
      341,474
      Level
      100
      Blog Entries
      559
      Rep Power
      644

      Default Re: LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      This is a great visual reference! Thanks for sharing!
      Veritas Vos Liberabit

    4. #4
      DethKlok's Avatar
      DethKlok is offline SUSPENDED
      Points: 20,458, Level: 90
      Level completed: 22%, Points required for next Level: 392
      Overall activity: 0%
      Achievements:
      First 1000 Experience PointsGot three Friends
      is RIP ROSINA ROSELYN -DAD
       
      I am:
      Godly
       
      Join Date
      Mar 2010
      Posts
      2,704
      Points
      20,458
      Level
      90
      Rep Power
      0

      Default Re: LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      • Get the Fitness Geared
        Forum App Now!
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS

      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      • LAT PULLDOWNS, REVERSE GRIP, BEHIND THE NECK WITH ILLUSTRATIONS
      love pulldowns. fantastic pump. Good read. Thanks Ric!

    Tags for this Thread

    Posting Permissions

    • You may not post new threads
    • You may not post replies
    • You may not post attachments
    • You may not edit your posts
    •  
    Pro Wrists Straps
    Join us
    About us
    www.Fitnessgeared.com is a Bodybuilding Fitness health & Training Discussion forum for all levels from beginner to advanced. We offer everything from Nutrition, Supplements, Fat Loss, Weight Training, Dieting, to achieve your goals to get in the shape you want.