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.
V Handle Rows
Description
All you need to perform this exercise is a barbell and a V-handle attachment.. Oh, and weights of course. The minimal equipment requirement makes T-bar rows great for home-based programs. It’s a compound movement so it’s great for both fat burning and adding lean muscle. The only downside to the exercise is that beginners may find it difficult to properly execute.
Video
Execution
- Place one end of an Olympic bar in a secure area to prevent side to side movement. Example: in a corner between the walls.
- Position the bar between your legs and place the V-shaped attachment around the bar. Slightly bend your knees, bend over at the hips and keep your back flat.
- Exhale, retract shoulder blades and pull hands in towards your stomach region until the weight gently touches the chest.
- Inhale and allow arms to move back into extension at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
A similar movement can be done by using one arm at a time. For this variation, you’ll need to stand with both feet on either side of the bar.
Dumbbell Pullovers
Description
The dumbbell pullover exercise is commonly used to develop the latissimus dorsi and achieve an expanded rib cage look. Although the prime movers are the lats, the motion also draws recruitment from the chest, which makes it a great transitional movement from chest to your back if your training opposing muscle groups. While performing the pullover exercise, ensure that your hips stay below your torso to maximize the stretch and contraction of the lats.
Video
The Dumbbell Pullover Exercise Video Is Coming Soon!
Execution
- Select an appropriately weighted dumbbell and position your upper back across the side of an exercise bench. With arms extended, hold the weight over your face and drop your hips slightly below your upper body.
- Inhale and in a gradual arcing movement, allow your arms to extend back until a full stretch is achieved. Hold position briefly.
- Exhale, apply force, and arc the weight up back to starting position.
- Repeat until desired number of repetitions are completed.
Variations
Replacing the stable bench with the instability of an exercise ball will trigger more stabilizer muscles to fire in order to maintain position. This is an advanced progression of the pullover exercise.