11/13/2023 0 Comments Lat pullover cable machineKeep your chest up and maintain a neutral spine. ![]() Let your arms extend up and out in front of you. Take 2-3 steps away from the cable and assume a shoulder-width stance.Facing the cable stack, grab the end of the rope with a neutral or pronated grip.Adjust a cable pulley to the highest position, attach a long rope to the cable, and select an appropriate amount of weight.The cable rope pullover is more of a direct lat exercise, so it’s a good idea to perform this exercise on back, pull, or upper body workouts. It’s important to note that a long rope attachment works best, but if you don’t have the attachment, you can make one by attaching two ropes to the cable pulley. If you want to further isolate the lat and you’re already performing the lat pulldown or a pull-up, this is a great exercise to add in! Using a rope attachment as opposed to a straight bar will help increase your range of motion, allowing for greater engagement of the lat. Since your arm remains relatively straight throughout the movement, it engages more of the lats and less of the biceps. The cable rope pullover is a lat pulldown alternative that targets the lat muscles via shoulder extension. Focus on driving your elbow back and down to hit the lat.Ĭable Rope Pullover When to perform the cable rope pullover.Maintain a neutral grip or semi-supinated grip throughout the movement.Start with your weaker side first, and match the number of reps with the stronger side.You can perform this exercise using a cable lat pulldown or regular cable stack by kneeling on the ground.In the video below, John “Mountain Dog” Meadows demonstrates how to properly execute the single-arm pulldown! Once you complete your right side, perform the same number of reps with the left arm.Exhale as you slowly return to the starting position and repeat for the desired number of repetitions.Once you feel a strong contraction in the lat, hold for 1-2 seconds.Begin the movement by pulling the cable down and back into your hip by bending the elbow, retracting the right shoulder blade, and contracting the lat.Your arm should be extended up and out in front of you. Before starting, take a deep breath and brace your core.Take 2-3 steps back and place the right knee on the ground and the left leg forward.Facing the cable stack, grab the handle using a neutral grip with your right hand.Lay a mat on the ground 2-3 feet away from the base of the cable stack.Adjust the cable pulley to the highest position, attach a D-handle to it, and select an appropriate amount of weight.Single-arm pulldowns target the lat via shoulder extension, so they should be performed near the beginning of a back, upper body, or pull workout. Over time, doing unilateral exercises will help balance out your physique and reduce the risk of injury.Īnother benefit to the single-arm pulldown is that you can perform this exercise using a basic cable stack. Start with your weaker side, then match the number of repetitions you get with the stronger side. As the name implies, you train one lat at a time. If you notice that one lat is stronger or more developed than the other, a single-arm pulldown is a much better alternative. Bilateral exercises are effective for building muscle mass and strength, but for those that have any kind of strength or muscular imbalance, they aren’t ideal. ![]() Single-Arm Pulldowns When to perform single-arm pulldownsĪ traditional lat pulldown exercise is a bilateral exercise, which means that you’re using both arms simultaneously to move the weight. 6.15 The 10 Best Pallof Press Alternatives.6.14 The 10 Best Bulgarian Split Squat Alternatives.6.13 The 9 Best Pendlay Row Alternatives. ![]()
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