Lat Pulldowns
Description
The lat pulldown exercise is frequently performed incorrectly. From my own personal observations, I would say at least 40% of the gym patrons perform the movement by drawing the bar behind the head. Performing the lat pulldown exercise in this fashion has been shown to increase the risk of cervical disk (neck) herniation as well as increasing the potential to sustain a shoulder related injury due to the added stress placed on the shoulder capsule. The solution is simple; by bringing the bar down to the top of the chest, you can alleviate neck and shoulder stress and maximize the recruitment of the targeted muscle - the latissimus dorsi.
The “to-the-front” method of the lat pulldown exercise allows for full arm extension and increased scapular retraction - both of which will lead to a more effective muscle contraction. People also tend to swing in attempt to draw momentum for assistance. If you find yourself needing to do this, simply lighten the weight and perhaps find a different way to impress the ladies in the gym. Because honestly, this way isn’t working anyway 
Video
Execution
- Grasp bar using a wide overhand grip. Using your bodyweight to pull the bar down, sit with thighs under padding and position feet flat on the floor.
- Arch torso and slightly lean back.
- Exhale and initiate movement by depressing your elevated shoulders while keeping the arms straight. Once shoulders are lowered, continue movement by bending arms and pulling the bar towards the top of the chest. Pause briefly.
- Inhale and lower back down to starting position at a controlled speed. Ensure that you achieve full arm extension and shoulder elevation with every repetition.
- Repeat until the desired number of repetitions are completed.
Variations
Performing the lat pulldown exercise with shoulder width/underhand grip will draw additional recruitment from the biceps as well as the muscles down the centre of the back.
Seated Rows
Description
The seated row exercise on the machine is an effective, yet, simple way to strengthen the muscles of the upper back. Since the movement path is pre-determined, the primary focus can be placed on feeling the contraction of the muscles rather than the complex motor movements involved with other back exercises. As with all other rowing exercises, it is important that the movement is initiated by retracting the shoulder blades prior to bending the arms. Doing so will prevent the biceps from alleviating the targeted back muscles from the workload.
Video
Execution
- Adjust the seat and chest pad to the appropriate settings and grasp the wide bars with an overhand grip.
- Exhale, initiate the movement by drawing the shoulder blades together. Then in a smooth motion, bend the arms and pull the handles back towards the body. The elbows should be in alignment with the shoulders.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Employing all the same techniques only while using a narrow/neutral hand grip will draw more recruitment from the biceps. This method will also target the upper/center region of the back.
Performing the movement using an underhand grip is the easiest version of the three due to the fact that bicep recruitment is maximized when using this technique.
Here’s a breakdown of the various grips you can use..
Wide/Overhand Grip = Most Difficult
Narrow/Neutral Grip = Medium Difficulty
Narrow/Underground Grip = Easiest
Super setting and alternating between grips is an awesome technique. Start using the hardest grip (wide, overhand) and work your way down to the easiest grip (narrow, underhand).
Reverse Cable Flies
Description
While performing reverse flies, it is important to remember that the muscular recruitment can be easily manipulated by alternating the position in which the arms are drawn back. If the arms are in a position that has the elbows in alignment with the shoulders, the primary emphasis will be placed on the posterior region of the shoulder. If the elbows are positioned slightly below the shoulders upon retraction, maximal emphasis will be placed on the upper back region.
Execution
- Place the appropriate hand grips on the cable attachments and select desired weight. The cable column should be slid upwards if using an adjustable version.
- Grasp the handle grips by bringing the right arm across the left side of the body and the left arm across the right side.
- Exhale and while maintaining only a slight bend at the elbows, draw the arms back in an arching motion until a contraction is felt within the rear shoulders/upper back region.
- Inhale and at a controlled speed, lower back to starting position.
- Repeat until the desired number of repetitions are completed.