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Find out here everything about Lat pulldown with elastic band.
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In this article we are going to show you how to make Lat pulldown with elastic band:
Learn Lat pulldown with elastic band just in 5 seconds: Video
Summarized explanation
Stand with elevated arms, hold an elastic band and stretch it behind your head to reach your shoulders.
Step by step
1-Stand with feet on floor hold an elastic band by its extremes with both hands
2-Elevate slightly flexed arms to the vertical position
3-Separate arms and pull band so that it goes behind your head and finishes with maximun tension behind your shoulders.
4-Return arms to starting position
| Must Keep elbows motionless during the stretching of the elastic band |
Don´t Force shoulders excessively towards the back |
Tips If band tension is insufficient, increase difficulty by wrapping it around hands one more time. |
Extended Explanation
Standing take an elastic band with both hands on each end. Place arms slightly flexed and elevate to a vertical position above head (now your arms have the same separation as the elastic bands). Let band to a minimum tension (starting position). Start movement separating arms and pulling the band behind head and finish with the maximum tension behind shoulders. Return arms to starting position . This is a rep.
Basic Muscles Explanation
The Latissimus dorsi is a long muscle that covers the lateral part of the back.The Teres major is a small, rounded muscle located alongside the superior part of the Latissimus dorsi. In the scapular zone, the Rhomboids and the Trapecius unite in its middle part. The Trapecius is a long, diamond shaped muscle, that descends from the neck to the middle of the back. The middle part of the trapezius is greatly involved in this type of movements. The Rhomboids hides under the Trapecius in the middle section of the back.
Muscles & Joint Actions
In pull movements, such as rows or pulls, the arms move backwards from the forward position.To make elbows surpass the back level, the shoulder scapulas meet the spine by contracting the rhomboid, the major dorsal, the round major and the middle section of the trapezius. The elbow flex is important in these exercises because the biceps contracts in a secondary manner to benefit the arm pull.
Sport Uses
The muscles and actions involved in back exercises are crucial in activities that require pull movements towards our body from the front or above the body. Sports that include these movements are rowing in all its variations and gymnastics with machines. Some sports we can also include in these movements are rugby, judo and swimming. In relation to other sports where the pull is important in the technical motions involved we have archery, bounces in basketball and raquet sports.
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