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26.01.2013

Front pulldown vs lat pulldown, exercise abi - How to DIY

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There’s no question that lat pulldowns are an excellent movement for stimulating the lats and building up overall back width and thickness. Every well-rounded back training routine should include a basic vertical pulling movement of some kind, whether it be some variation of the lat pulldown or the chin-up.
There are many different lat pulldown variations you can choose from, including the use of different grip widths, attachments and torso positionings.
In this post, I’m going to specifically discuss the issue of where the bar should be pulled to, whether it be behind the neck or in front of the neck.
In the same way that I recommend you always perform overhead pressing either in front or to the side of your neck in order to protect yourself from injury (I discussed this in detail in a previous post), the same advice applies here as well. When it comes to performing lat pulldowns, always pull the bar down in front of your neck to your upper chest. Increased Risk Of Shoulder Injury – First off, performing lat pulldowns with your arms behind your head puts your shoulder into an excessive position of external rotation. Promotes Forward Head Posture – Thirdly, behind the neck pulldowns promote bad motor patterning by encouraging forward head posture, which can easily lead to shoulder and back problems among other issues.
I’m not saying that behind the neck pulldowns are guaranteed to cause injury or that every single person who performs them is going to run into problems. Behind the neck pulldowns offer no additional muscle building advantage that lat pulldowns to the front don’t, and yet they do present the very real downside of an increased risk for injury.


My recommendation is to perform your lat pulldowns with an overhand grip, hands spaced 1-2 inches outside of shoulder width, torso angled slightly back, and pulling the bar in front of your neck to your upper chest. This variation will allow you to train your lats with full effectiveness while keeping your shoulders, neck and spine protected at the same time. One of the most common mistakes people make when performing lat pulldowns is to rely on the biceps when pulling the weight rather than optimally utilizing the latissimus dorsi muscles.
In order to determine whether proper instruction can remedy this sad situation, Snyder and Leech recently asked eight women with little or no strength training experience to perform lat pulldowns with only basic instruction, performing 2 sets of 3 repetitions at 30% max[1]. After a brief rest, subjects then performed the same 2 sets of 3 repetitions following verbal technique instruction on how to emphasize the latissimus while de-emphasizing the biceps. A significant increase was seen in EMG activity in the latimissimus dorsi from pre-instruction to post-instruction. Yep, you can learn all this and more in Chapter 19 of The Great Cholesterol Con, the name of whose author still escapes me but whom the esteemed members of the Walkerville Single Speed Cycling Association insist deserves an award from one of those prestigious literary societies whose British-accented members gather once a year to drink vintage wines, smoke cigars, swap tips on restoring 1917 Bentleys, and hand out royal-sounding awards to budding authors for their invaluable service to mankind.
The researchers concluded that the apparent increased consumption of LA, which was primarily from soybean oil, has likely decreased human tissue concentrations of the all-important n-3 fatty acids EPA and DHA during the 20th century[5]. Comments and questions from readers are always welcome, but due to time constraints a response cannot be guaranteed. This places your rotator cuff muscles (particularly the subscapularis) into an overly stretched position, preventing them from properly supporting the shoulder joint and increasing the risk of shoulder injury.


Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Muscle biopsies were taken from the vastus lateralis muscle in the thigh both prior to and 30 minutes after each training session.
Voluntary increase in latissimus dorsimuscle activity during the lat pull-down following expert instruction. Not only does it look most unbecoming, but it also drastically decreases the involvement of the lat muscles.
Doing the lat pulldown in this spastified manner effectively takes a great upper back exercise and turns it into a mediocre biceps exercise.
The researchers found that estimated per capita consumption of soybean oil increased over 1000-fold from 1909 to 1999. The owner and contributors to this site accept no responsibility or liability whatsoever for any harm, real or imagined, from the use or dissemination of information contained on this site.



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Comments to “Front pulldown vs lat pulldown”

  1. Roya:
    Tendon, although you can experience these and keep you from consuming.
  2. Lunatik:
    Your body will try cause or contribute to all.
  3. ISMAIL:
    Press on the front of your shoulder it�s time to hop onto supporting your shoulder blade (scapula). Areas.