🔴 HOW TO LAT PULLDOWN IN 2 STEPS
✅ This is the number one close chain exercise that should be used to progress & finally be able to do a pull up.
✅ Why? Because it mimics the exact motion used in a pull up, therefore: if you get and strong at doing pull downs & you’ll be able to create a strong base to be able to do pull ups.
Just like any back exercises, shoulderblades play MAJOR importance. Actually in most exercises but with an emphasis for the ones involving the back!
🚨 Anyway, let’s get to the tutorial. Shall we?
✅ Once gripped the bar at a medium width (which is the best width you can pick for hypertrophy purposes) let your arms straight, there’s no tension. You’re sitting, with your quads locked under the pad with your arms straight.
1) At this point you want to retract your shoulderblades back & down together: your lats are engaged and ready. As you can notice, when you do so, your chest naturally comes up as a response, through thoracic extension. If it doesn’t it means you’re not doing it correctly. Try doing this step UNTIL you can see that your chest is coming up. This is actually the most crucial part.
2) The pull;
Start to pull the bar down WHILE keeping your shoulderblades down. Nothing moves except for your arms, which are driven by your elbows, towards your back, sticking your sternum up. The bar should touch your upper chest/clavicle area. You will lean back a little but that’s completely fine.