Close-Grip Lat Pulldown
How To: Adjust the cable machine so that it is higher than your standing or kneeling height; at least 2 feet higher. Grip onto cable with both hands in front of you at about eye level. Engage your core and pull your shoulders back. Pull down toward your chest focusing on the muscles in your back.
Main Muscle: Latissimus Dorsi
Secondary Muscles: shoulder girdle, middle and lower back, elbow muscles: all three heads of the biceps, pectoralis minor
(terries minor & major, trapezius (mid & lower), infraspinadis, rhomboids, levator scapulae).
Use a band or cable and place in the top of a door frame. Begin the exercise on your knees, keeping your core tight and your shoulders back. Hold one side of the cable or band in one hand and the other side in the other hand. As you pull down, keep your elbows close to your body and bring your hands down to your chest area. Repeat.
Why do I have to know the particular muscle I am working out?
Good question! Knowing the exact muscle(s) you are working has many benefits.
Many people know what area they are trying to work, such as the shoulders, but do they understand what other muscles are working to support the exercise? Are there secondary muscles that get worked out while performing a certain exercise? You should know and here’s why:
Firstly, knowing each specific muscle you are trying to work will ensure you are engaging the actual muscle at hand. When you focus on the muscle, you can feel if it is being used. It also helps you subconsciously to work the muscle harder and longer.
Secondly, by knowing the muscles you are working, you can be sure to perform the exercise correctly. If you don’t feel the muscle engaging while in the movement of the exercise, you are most likely failing to execute the technique properly OR you may need a heavier weight to make it more challenging. Be sure to look into whether you are using the proper technique first.
Thirdly, it helps you to pair up exercises. If you are planning on making the workout about more than one part of the body, you can look at the secondary muscles utilized in each exercise and pair it with other exercises to enhance your workout.
Questions? Post them below. Thanks for reading.
Make sure to check out one of the most talked about blog posts: Importance of Posture
What does a successful woman look like to you? Does she have fancy clothes, a night body, kids that behave? What about an important career or a successful husband? A successful woman in my opinion has control of her emotions, runs a loving and godly household, supports her husband and has his respect back, and takes care of her needs before meeting the … Read More >>>
3 Tips For Making The Perfect Juice: Drink fresh vegetable juice on an empty stomach when possible. Juicing after you have eaten will slow down the absorption of the vitamins and minerals found in juice. Don’t be surprised if indigestion or heartburn occur. This isn't uncommon. Treat the juice like a multivitamin. Many people make the mistake of … Read More >>>
Happy Workout Wednesday! Thank You for stopping by my page. We are continuing our Strengthening Challenge workout series to create a strong, but SEXY body. It is vital that women, especially as we age, work on strengthening our body. We want create a solid foundation to preform daily routines well. If we don't look after ourselves, we will … Read More >>>
How To: Lie prone on a stability ball with legs stretched out and balanced on your feet, shoulder width apart. Hold your hands on the back of your head. Hyperextend your chest off the ball and then lower back and repeat. Main Muscle: Erector Spinae Synergists: Gluteus Maxiums & Hamstings It is very important for you and I to take care … Read More >>>
Be careful how you talk to yourself because you are always listening. -Lisa M. Hayes … Read More >>>
The liver is the second-largest organ in your body (your skin is the largest) and it performs a number of essential functions. Keeping it healthy is especially challenging these days, due to poor food choices, environmental toxins, heavy metals and other substances that can seriously damage your liver or at least decrease its healthy function. What The … Read More >>>
Protein-Packed Stuffed Peppers Print Prep time 10 mins Cook time 50 mins Total time 1 hour Protein is essiential for maintaining a healthy amino acid pool as well as proper utilization of blood sugars. Make sure you are eating protein with EVERY meal. Here is a delicious way to ensure you are eating enough protein. Author: … Read More >>>
Today's Video: Metabolism Boosting Workout For Fat Loss #2 of 4 Warm up on each exercise until you have your 8RM (the maximum amount of weight you can use on the particular exercise that allows you to do 8 reps on each and no more). This is your starting weight. This will be heavy. Do as many of A1-A4 (resting 40 seconds between … Read More >>>
How To: Hold onto a bar or place your arms into straps. Using your abdominal muscles lift you legs up toward your chest. Lower and repeat. Use slow and controlled movements. Main Muscles: Abdominals, Hip flexors, Adductors & Thighs Home Version: How To: Find a place that you can balance both elbows onto and lift your body up off the floor. … Read More >>>
It’s a shame for a woman to grow old without ever seeing the strength and beauty of which her body is capable. -Socrates … Read More >>>