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Hang from a pullup bar with an overhand (pullup) or underhand (chinup) grip, hands about shoulder-width apart. Keeping your core tight, bend at the elbows and shoulders and pull your chest to the bar.
The pull-down is extremely similar to the pull-up, but uses moving external weights or resistance with a fixed body rather than a fixed bar and a moving body. This makes the pull-down an open-chain movement and the pull-up a closed-chain movement. The weight moved can also be adjusted to be more or less than the weight of the person doing the ...
The lat pulldown is a key exercise to grow your back muscles. If you don't have a machine, these 4 lat pulldown alternatives will bring you similar results.
5. Lat Pulldown. What it targets: Lats, shoulders, biceps. Why it rocks: You can think of the lat pulldown machine like a stepping stone toward getting a pull-up. Use this to supplement your pull ...
The exercise can also be performed with mixed, underhand, or overhand grips with either wide or narrow hand placement. [2] The exercise is also known under various names such as supine row , bodyweight row , Australian pull up or " horizontal pull-up ".
Yates row: [5] [1] named after Dorian Yates; a row done with underhand grip and a slightly more upright torso than a regular row. Two-arm smith machine bent-over-row. This version is similar to the two arm barbell row but utilizes a smith machine bar instead of a barbell, allowing for safer and more controlled movements.
Major variants: chin-up or pullup (using the body weight while hanging from a high bar), close grip ~ (more emphasis on the lower lats), reverse grip ~ (more emphasis on the biceps). The Pull-up is performed by hanging from a chin-up bar above head height with the palms facing forward (supinated) and pulling the body up so the chin reaches or ...
You want the bar across the front of your shoulders, using an overhand grip. If that causes shoulder, elbow, or wrist pain, just tie wrist straps or ropes to the bar, grab the ends, and then lift ...