Chin-bar pulldowns, rowings and sweater: all excellent exercises for the dorsal, but do you find that you're constantly the same movements, week after week? Many of us get bogged down in routine, often without knowing it. We are doing pulldowns followed by rowing sitting and the draw of an arm with dumbbell or rowing at the helm "T". This seems to be a good program for the back, is not it? Well yes and no.
Good reminder for your back muscles
If you consistently follow the same plan, session after session, you will eventually stagnate (sooner than you might think) and you suddenly cease to grow. So what? For thick and wide lats, we must work from different angles. If you do the same workout for a while or if your back-end development stagnated, try adding the pulldowns supine your training to get you back on track. Add exercise quite different is an effective way to prevent and / or out of a phase of stagnation. The vertical circulation is excellent hands supine to expand and broaden the lats. Taking up arms in supination anatomically stronger and less traumatic for the shoulder position. Compared to draw neck whose safety has been questioned by experts in biomechanics, the vertical circulation in supination is a safer choice. In made the real difference for some people is to feel their dorsal contract during training.
Good reminder for your back muscles
If you consistently follow the same plan, session after session, you will eventually stagnate (sooner than you might think) and you suddenly cease to grow. So what? For thick and wide lats, we must work from different angles. If you do the same workout for a while or if your back-end development stagnated, try adding the pulldowns supine your training to get you back on track. Add exercise quite different is an effective way to prevent and / or out of a phase of stagnation. The vertical circulation is excellent hands supine to expand and broaden the lats. Taking up arms in supination anatomically stronger and less traumatic for the shoulder position. Compared to draw neck whose safety has been questioned by experts in biomechanics, the vertical circulation in supination is a safer choice. In made the real difference for some people is to feel their dorsal contract during training.
Execution
Enter a straight bar for vertical drawing hands in supination.
Sit back and firmly engage your thighs under the support of the dorsal pulley.
Pull out the chest, slightly arch your back and lean back a little.
Contract your lats and start pulling the bar to the middle part of the chest, while exhaling.
As the bar down to your chest, push the shoulder blades pulling down also, and contract even your back-end.
Pause at the bottom, keeping the dorsal on, then let the bar slowly return to the starting position (arms fully extended) to stretch your lats, and repeat.
Training Tips
You really focus on technique, representing your hands and arms as hooks for the dorsal muscles that will do most of the work.
Do not use the body to lower the bar.
To request more strongly the dorsal and reduce fatigue forearms, consider using straps to tie you well.
If you do not focus on the muscles you are working, you will eventually feel more burning at the forearm and biceps, which obviously is not the purpose of this
Enter a straight bar for vertical drawing hands in supination.
Sit back and firmly engage your thighs under the support of the dorsal pulley.
Pull out the chest, slightly arch your back and lean back a little.
Contract your lats and start pulling the bar to the middle part of the chest, while exhaling.
As the bar down to your chest, push the shoulder blades pulling down also, and contract even your back-end.
Pause at the bottom, keeping the dorsal on, then let the bar slowly return to the starting position (arms fully extended) to stretch your lats, and repeat.
Training Tips
You really focus on technique, representing your hands and arms as hooks for the dorsal muscles that will do most of the work.
Do not use the body to lower the bar.
To request more strongly the dorsal and reduce fatigue forearms, consider using straps to tie you well.
If you do not focus on the muscles you are working, you will eventually feel more burning at the forearm and biceps, which obviously is not the purpose of this
