late pulldown
In this article we are going to talk about an exercise called “Lat pulldown”. This is an exercise that works the back muscles, namely the latissimus dorsi, trapezius, teres minor and teres major, infraspinatus, posterior deltoid as well as the biceps brachii.
When we talk about physical exercise, we are referring to a job that has
the objective of increasing physical aptitude and quality of life, highlighting the benefits in health, aesthetics and rehabilitation. But, as we also know, performing these exercises in the wrong way can be harmful, and it is always important to follow up with a good professional.
In the case of “Lat pulldown”, it is very common to see people performing this exercise by bringing the bar to the back of the neck instead of towards the chest. But why?
If we analyze the efficiency of the exercise by bringing the bar to the back of the head, we can see that it really has a good activation of the dorsal muscles, but is it safe to perform the exercise this way?
First, when performing the exercise bringing the bar to the nape of the neck, we place our shoulders in abduction and external rotation, increasing the tension in the inferior glenohumeral ligament, which can lead to chronic shoulder injuries.
Second, in order to bring the bar to the nape of the neck, the trend
individuals who move their heads forward to facilitate the passage of the bar, which can result in damage to the vertebrae of the cervical spine.
In summary, the negative consequences of this exercise outweigh its benefits, being possible to replace it with the bar on the chest, it is safer and has the same level of muscle activation.
How to perform the Lat pulldown correctly?
1. Adjust the knee support so that your legs are secure;
2. Firmly grasp the bar with your palms facing forward (pronated grip). In this case the hands should be wider than shoulder width apart;
or
3. Hold the bar with your palms facing you (supine grip). In this case, your hands should be shoulder-width apart;
4. Lean back slightly (approximately 20/30 degrees) and keep your abs tight;
5. Pull the bar down to the top of your chest, pulling your shoulder blades together. Make sure your elbows move downward and not rearward;
6. Slowly return to starting position by fully extending your arms.
I hope you enjoyed this article and that you didn't have any doubts. However, you can always contact me via my social networks below for any further clarification.