1 / 9

Machine Weight Demo - Lat Pulldown

Demo

guest69099
Download Presentation

Machine Weight Demo - Lat Pulldown

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Lateral Pull Down

  2. Exercise Information • Multi-Joint Movement • Shoulder Adduction • Elbow Flexion • Muscles Involved • LatisimusDorsi • Teres Major • Biceps • Rhomboids

  3. Before Beginning… Adjust the following: Seat Height Weight Amount

  4. How To Adjust To adjust the amount of weight you wish to lift, simply pull the tethered pin out and insert into the desired weight. Make sure that your hands are away from the weight plates as you perform the adjustment. Be sure to make certain that the pin is fully inserted. To adjust the seat height, simply pull the adjustment pin out and push down on the knee pads until they make complete contact with the upper part of your legs while both of your feet remain flat on the ground. This is to prevent your body from becoming raised by the resistance of the exercise.

  5. Performing The Exercise To begin the exercise, stand up in front of seat and grab the bar. This will allow you to use your own body weight as a counterweight in assuming your seated position. There are two grip variations you may use, the standard grip or the wide grip. Wide Grip Standard Grip

  6. Once Seated… This is the position you should assume. You are now ready to commence the exercise.

  7. Movement Phases and Breathing On the upward motion, inhale, on the downward motion, exhale. The upward motion is eccentric and the downward motion is concentric. Inhale, Eccentric Exhale, Concentric

  8. Safety As with any exercise, keep the motions slow, steady, and under control. Do not over exert yourself by lifting in excess of your maximum capability. Any sense of pain should be taken seriously and the exercise should come to a halt. For this particular exercise, it is also important to use proper posture and common sense. The picture on the left illustrates an error in both. My body and head are not appropriately distanced from the bar and as a result my chin is vulnerable to injury. Most if not all weight machines are equipped with a placard indicating proper exercise form which will assist in avoiding accidents and injuries.

  9. Cleanliness It is crucial to maintain sanitary habits when exercising. Before and after each individual exercise, it is recommended that you clean the equipment as a precaution to yourself as well as a courtesy to those exercising after you. By not committing to the above, it is possible to contract illness through the spread of germs and viruses.

More Related