Training your lats is a essential part of building and defining your back. Whether you are a gym rat or developing your first training plan, the exercises below will help you meet your fitness goals.
reverse grip machine lat pulldown
To perform the reverse grip machine lat pulldown, follow these steps:
1. Approach the leverage machine and adjust the seat height so that your thighs fit snugly under the pads.
2. Stand up to reach the bar, and grasp it with a reverse grip (palms facing you), hands shoulder-width apart.
3. Sit back down, securing your thighs under the pads. Keep your feet flat on the floor and your spine straight.
4. Exhale and pull the bar down towards your chest, keeping your elbows close to your body. Ensure you're pulling with your lats, not your biceps.
5. Hold the contraction at the bottom for a moment, squeezing your shoulder blades together.
6. Inhale and slowly return the bar to the starting position, allowing your lats to fully stretch.
7. Repeat for the desired number of repetitions.
Remember to keep your torso stationary throughout the exercise, moving only your arms. Avoid leaning back or using your body weight to pull the bar down. This will ensure the target muscles, the lats, are effectively engaged.
lever reverse grip lateral pulldown
1. Start by adjusting the seat of the leverage machine to ensure your thighs fit snugly under the pads.
2. Stand up to reach the lever bar, and grasp it with a reverse grip (palms facing you). Your hands should be wider than shoulder-width apart.
3. Sit down on the machine, securing your thighs under the pads. Your arms should be fully extended, and your torso should be upright. This is your starting position.
4. Exhale and pull the lever bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back.
5. Hold the contraction for a moment at the bottom of the movement, ensuring your lats are fully engaged.
6. Inhale and slowly return the lever bar to the starting position, allowing your lats to fully stretch.
7. Repeat for the desired number of repetitions.
Remember to keep your torso stationary throughout the exercise, moving only your arms. Avoid using your biceps or forearms to pull the bar down; focus on using your lats.
lever pullover
To perform the lever pullover, start by adjusting the seat of the leverage machine to a height that allows your arms to be fully extended when you grip the lever.
1. Sit down on the machine and place your feet firmly on the ground. Make sure your back is straight and pressed against the backrest of the machine.
2. Reach up and grab the lever with both hands. Your palms should be facing forward and your hands should be wider than shoulder-width apart.
3. Exhale and pull the lever down towards your body in a smooth, controlled motion. Keep your elbows slightly bent to avoid straining your joints.
4. Continue pulling the lever until it is level with your chest. At this point, your lats should be fully contracted. Hold this position for a moment to maximize muscle engagement.
5. Inhale and slowly return the lever to the starting position. Make sure to keep the movement controlled to maintain tension in your lats.
6. Repeat the exercise for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and prevent injury. Also, avoid using your biceps or triceps to pull the lever. The focus should be on your lats.
lever one arm lateral wide pulldown
1. Start by adjusting the lever machine to your height and select the weight you wish to use.
2. Stand sideways to the machine, with your feet shoulder-width apart for stability.
3. Reach up and grasp the handle with one hand. Your palm should be facing forward and your arm should be fully extended.
4. Keep your back straight, your core engaged, and your gaze forward. This will be your starting position.
5. Pull the handle down in a wide arc, focusing on using your lat muscle to perform the movement. Your arm should come down to about shoulder level, and you should feel a contraction in your lat muscle.
6. Slowly return the handle to the starting position, allowing your lat muscle to stretch.
7. Repeat the movement for your desired number of repetitions.
8. Once you've completed your set, switch to the other side and repeat the exercise with the other arm.
Remember to keep your movements controlled and steady, focusing on the muscle contraction and stretch. Avoid using your body momentum to pull the handle down, as this can lead to injury and won't effectively target your lats.
lever front pulldown
To perform the lever front pulldown, start by adjusting the seat of the leverage machine so that your thighs fit snugly under the pads. Stand up and grasp the bar with a wide overhand grip, your hands should be wider than your shoulders.
Sit down on the machine and slide your legs under the pads. Lean back slightly, keeping your back straight and your chest out. This is your starting position.
Pull the bar down towards your upper chest by squeezing your shoulder blades together and driving your elbows down and back. Keep your torso stationary throughout the movement.
Pause for a moment at the bottom of the movement when the bar is at chest level, then slowly return the bar back to the starting position. This should be done in a controlled manner, resisting the weight as you extend your arms back up.
Ensure that you do not use your body weight to pull the bar down, but rather focus on using your lats. Repeat for the desired number of repetitions.
Remember to keep your back straight and avoid jerking or using momentum to pull the bar down. This exercise should be performed in a slow and controlled manner to maximize muscle engagement and prevent injury.
lever assisted chin-up
To perform the lever assisted chin-up, start by positioning yourself under the leverage machine. Stand on the platform and grasp the handles above you with an underhand grip, palms facing towards you. Your hands should be shoulder-width apart.
Bend your knees and lift your feet off the platform, allowing the machine to take your weight. Your body should be hanging straight down, arms fully extended but not locked at the elbows. This is your starting position.
Begin the exercise by pulling your body upwards towards the handles. Keep your elbows close to your body and squeeze your shoulder blades together as you lift. Continue lifting until your chin is level with or above the handles.
Hold this position for a moment, then slowly lower your body back down to the starting position. Make sure to control your descent rather than just dropping back down. This completes one repetition.
Remember to keep your core engaged throughout the exercise to maintain stability and prevent swinging. Aim for 3 sets of 8-12 repetitions, or as many as you can manage with good form.
The lever assisted chin-up primarily targets the lats, but also works the biceps and muscles in the upper back and shoulders. Adjust the weight on the machine as needed to make the exercise more or less challenging.
assisted standing pull-up
To perform the assisted standing pull-up, start by adjusting the weight on the leverage machine to match your fitness level. The more weight you use, the more assistance you'll get during the exercise.
1. Stand on the platform of the leverage machine and grasp the pull-up handles above you. Your hands should be slightly wider than shoulder-width apart.
2. Step off the platform and let your body hang from the handles. Your arms should be fully extended, and your feet should be resting on the machine's foot pads.
3. Engage your lats and pull your body up towards the handles. Keep your elbows close to your body as you pull yourself up.
4. Continue pulling until your chin is level with or above the handles.
5. Pause at the top of the movement for a moment, then slowly lower yourself back down to the starting position.
6. Repeat the exercise for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your momentum to pull yourself up. The movement should be controlled and deliberate to effectively target your lats.
assisted standing chin-up
To perform the assisted standing chin-up, start by adjusting the weight on the leverage machine to match your fitness level. The more weight you use, the more assistance you'll get during the exercise.
1. Stand on the platform of the leverage machine and grasp the handles above you. Your palms should be facing towards you in a supine grip.
2. Position your feet hip-width apart on the platform and ensure your body is straight. This is your starting position.
3. Bend your elbows and pull your body up towards the handles. Keep your elbows close to your body and your back straight.
4. Continue pulling until your chin is level with or above your hands.
5. Pause at the top of the movement for a moment, then slowly lower your body back down to the starting position.
6. Repeat the movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your lower body to assist in the movement. The focus should be on using your lats to pull your body up.
assisted pull-up
To perform an assisted pull-up using a leverage machine, follow these steps:
1. Approach the leverage machine and adjust the weight to a level that is challenging but manageable for you. The weight you select will counterbalance your own body weight, making the pull-up easier. The higher the weight, the more assistance you will get.
2. Stand on the platform and grasp the pull-up handles. Your hands should be slightly wider than shoulder-width apart. Make sure your palms are facing away from you.
3. Step off the platform and allow your body to hang from the handles. Keep your feet off the ground and your body straight. This is your starting position.
4. Begin the exercise by pulling your body upwards towards the handles. Keep your elbows close to your body and squeeze your shoulder blades together as you lift.
5. Continue lifting until your chin is level with or above the handles. Hold this position for a moment.
6. Slowly lower your body back down to the starting position. Make sure to control your descent rather than just dropping back down.
7. Repeat the exercise for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, avoid using your lower body to swing or generate momentum. The movement should be controlled and come from your lats and arms.
assisted parallel close grip pull-up
To perform the assisted parallel close grip pull-up, start by positioning yourself on the leverage machine. Stand on the platform and grasp the close grip handles that are parallel to each other. Your palms should be facing each other.
Next, step off the platform and allow your body to hang from the handles. Your arms should be fully extended but make sure not to lock your elbows. This is your starting position.
Now, pull your body up towards the handles by squeezing your lats and bending your elbows. Keep your elbows close to your body throughout the movement. Continue pulling until your chin is level with or above the handles.
Hold this position for a moment, then slowly lower your body back down to the starting position. Make sure to extend your arms fully but avoid locking your elbows.
Repeat this movement for your desired number of repetitions. Remember to keep your movements controlled and steady, focusing on the contraction of your lats.
Ensure your body remains straight and still throughout the exercise, avoiding any swinging or jerking movements. Your lats should be doing the majority of the work, not your biceps or shoulders.
Adjust the weight on the machine as needed to suit your strength level. The lighter the weight, the more assistance the machine will provide. As you get stronger, you can decrease the weight to make the exercise more challenging.
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