Lat machine pull-ups with prone back grip

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Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references

Synonyms

The Prone-back lat machine pull-ups exercise is also known as Lat machine Back pull downs, Lat machine rear pull donws, Back pull downs, Rear Pull downs

Type of Exercise

Lat machine pull-ups with prone back grip is a Multiarticular / accessory exercise

variants

  • Pull-ups with prone back grip

Side-by-side pull-ups with prone back grip: Execution

The starting position sees the athlete sitting on the lat machine with his legs locked, his back in his position of strength is perfectly vertical a few centimeters ahead of the pulley of the machine. The hands that hold the bar with a prone grip, therefore with the back facing the athlete, are placed at a distance greater than that of the shoulders which are abducted in the longitudinal plane. The elbows are extended. The shoulder blades, rotated upwards, can be in elevation or in depression; in the latter case there is no action 5. The execution consists in pulling the bar down on the pure vertical plane, first, depressing the shoulder blades (if the starting position was with the shoulder blades elevated), then, maintaining fluidity in the movement, adducting the shoulders on the pure longitudinal plane, while the shoulder blades rotate downwards and are adducted and the elbows flex. The movement ends when the bar touches the upper back behind the neck. This variant is aimed at the development of the lower bundles of the great dorsal which most influence the "V" shape of the thorax; while in the flexion of the elbow the load is more on the brachioradialis and brachialis. The involvement of the pectoralis major is less than in the prone-to-front variant.





Muscles involved in the exercise Lat machine pull-ups with prone back grip

Group 0


  • Great dorsal
  • Big round
  • Great pectoral
  • Coracobrachiale
  • Long head of the brachial triceps
Action
Shoulder adduction

Group 1

  • Brachioradiale
  • Brachialis
  • Brachial biceps
Action
Elbow flexion

Group 2


  • Intermediate beams of the trapezius
  • Lower bundles of the trapezius
  • Romboide
Action
Scapular adduction

Group 3

  • Scapula elevator
Action
Lower scapular rotation

Group 4

  • Small breastplate
Action
Scapular depression (optional)
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