Course: PHRE 3040 – Resistance Training |
Movement Pattern: Pull | vertical |
Target: Latissimus Dorsi |
Synergist(s): Brachialis, Deltoid (Posterior), Rhomboids |
Exercise |
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Regressions: |
Lat Pulldown |
Progressions: |
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Key Teaching Points |
Expectation: [if 456 equals=”Supervised Practice”]Supervised Practice [/if 456][if 456 not_equal=”Supervised Practice”]Independent Learning[/if 456] |
[579] |
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Description: |
- Grab the pull-up bar with the palms away from your face (pronated grip) and a grip wider than the shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while maintaining a neutral curvature of your spine.
- As you breathe out, pull your torso up until your head is around the level of the bar. Keep the elbows close to your body.
- Tip: Avoid kicking your legs out in an effort to generate momentum. This is more of a kipping motion and decreases the work done by the lats and biceps.
- Hold the contraction for ~ 1 second, then lower your torso back to the starting position (when your arms are fully extended).
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Common Error(s): |
Forward Head Posture | Not engaging core |
Spotting: |
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