This month we are going to focus on the back muscles, exercising the back can change the proportions of your entire body, a well developed latissimus dorsi muscles create that classic V shape making your waist appear smaller and for women the Y taper, balancing the curves of the lower body. Strong back muscles are important in sports that involve pulling actions, like rowing, rugby, Martial Arts, swimming and many more. Having a strong back helps in everyday activities, such as lifting carrying and can pre-vent back injuries. I’m going to choose the Lat pull down a favourite for males and females. This exercise targets the lattismus dorsi and rhomboids mainly.
Start : Hold the bar with your palms facing away from your body, just past shoulder width apart, sitting on the seat so you are directly under the top pulley on the machine. Have your feet firmly on the ground and engage your core.
Movement: Pull the bar down to the top of your chest, arching the back slightly, squeeze your shoulder blades together as you bring the bar down, hold for about a second then control the bar back to start position.
Tip: do not lean back too far or your shoulder will start to do most of the work.
The pulldown or ‘lat’ pulldown is an exercise mainly for the back although the shoulders and arms get some workout as well. The equipment for the cable pulldown is usually a weighted cable pulley station with adjustable weights and seat.
The latissimus dorsi on either side of the middle to upper back is the main target muscle group and is also the msucle from which the exercise gets its casual name. These muscles are called ‘the lats’ for short.