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Find out here everything about Lat pulldown with bar behind neck.
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In this article we are going to show you how to make Lat pulldown with bar behind neck:
Learn Lat pulldown with bar behind neck just in 5 seconds: Video
Summarized explanation
Sitting on the machine, hold bar in pronation and pull taking elbows down and bar to the neck
Step by step
1- Sitting at the machine
2-Hold bar in a wider than shoulder pronation grip
3-Keep a straight back, pull and take straight elbows down
4-Incline head a bit forward
5-Take bar to neck
6-Return to starting position in a controlled manner
| Must
Straight back. Head slightly inclined forward. Elbows descend straight. |
Don´t
Curve back. Lower elbow out
|
Tips
Elbows are straight when lowering. The shoulder blades have to meet |
Extended Explanation
Sitting on the machine, straight spine, hold a straight bar with a wider than shoulder grip. Pull a little to a comfortable start with extended arms. When pulling, lower elbows straight down. Incline head a little forward and take bar to neck. Elevate with controlled movement to starting position.
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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