Back & Glutes: Strength & Power
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Full Workout Routine
Wide neutral lat pulldown Round 1
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Wide neutral lat pulldown Explained
There are several important tips, but these three are the most important: 1. Pull your elbows down toward your hips. Do not swing your elbows behind your body. 2. At the bottom, your elbows should finish slightly in front of your ribs to maximize lat engagement. 3. As the bar reaches the bottom, push your chest up and bring your shoulders back. Think about lifting your clavicle toward the ceiling, as if you were trying to balance a bottle of water on your upper chest without letting it fall. 4. Watch the video for more tips
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SET 1 - warm up
Weight: not too heavy (example: 25kg). Use the longest neutral-grip lat pulldown bar. Pull your elbows directly toward your ribs, as if you are trying to touch them, and bring the bar toward your upper chest. As the bar reaches your chest, lift your chest up and pull your shoulders back. Think about raising your clavicle toward the ceiling, as if you were trying to balance a bottle of water on your upper chest. Do not lean backward. At the bottom, your elbows should finish slightly in front of your ribs, not behind them, to keep maximum tension on the lats. Watch the additional video above to learn more about this exercise.
Reps: 12 -
Rest: 1m 30s
Meet Vuk, a pro bodybuilder, crowned IFBB heavyweight European champion in 2023. He trains clients with challenging workouts that effectively promote muscle growth.
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