FRONT LAT PULLDOWN
REAR LAT PULL- DOWN
FRONT LAT PULLDOWN
Targets Lats
Also Works Biceps
Grip Overhand, a few inches outside shoulder width
Step by Step Grasp the bar a few inches
1 past the point where each side angles downward— while Ramy doesn’ t always wrap his thumbs around the bar, you should, as the open-handed grip doesn’ t offer any additional benefit while increasing the risk of slippage.( You can also consider straps, which Elssbiay uses throughout his back workouts, to further boost your grip.)
2
Sit in the seat with your legs tucked underneath the kneepads. Your feet should be flat on the floor to provide stability. In the seated position with elbows open, the weight stack should be lifted at least an inch or two.
3
With your core tight and torso slightly angled back, pull downward to bring the center of the bar attachment down to your upper chest— you’ ll bend your elbows and bring them rearward so they break the plane of your back at the bottom, while your shoulder blades, as with your other rowing motions, shift back and down.
4
Once the bar lightly touches your chest, squeeze the muscles throughout your upper and midback for a count and reverse the motion, allowing the bar to again slowly rise to the starting position. Don’ t let the weight stack touch down between reps.
Training Tip While a weight belt isn’ t mandatory, Elssbiay relies on one— cinching a belt offers a helpful mental cue to keep your abdominals and lower back tight during back exercises, a good habit that helps protect the vulnerable lower lumbar region during heavy training.
REAR LAT PULL- DOWN
Targets Lats
Also Works Biceps
Grip Overhand, a few inches outside shoulder width
Step by Step Grasp the bar
1 a few inches past the point where each side angles downward.
2
Sit in the seat with your legs tucked underneath the kneepads. Your feet should be flat on the floor, elbows extended( but not hyperextended), with the selected bars of the weight stack lifted at least an inch or two.
3
With your core tight, chin down( but not tucked), and torso slightly angled forward, pull downward to bring the center of the bar attachment down to the back of your neck. Bend your elbows and bring them downward so they approach your flank.
4
Once the bar lightly touches your neck, squeeze the muscles throughout your upper and midback for a count and reverse the motion, allowing the bar to again slowly rise to the starting position. Don’ t let the weight stack touch down between reps.
30 FLEX | MARCH’ 18