Learn how to do a pronated lat pulldown with this short video exercise guide.
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Transcript From Pronated Lat Pulldown Exercise Guide video
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In this video I’m going to be showing you how to do a pronated lat pulldown. So what you want to know is what’s donated. First of all, so per is your hands facing or fists facing forward. Supinated you want to think of as holding a bowl of soup. Pronated is Kinda like pronation. Your fist up, you grab it. That’s how I saw my anatomy teacher taught me soup, pronation, easy way to remember it. So we’re going to be using a pronated grip and we’re going to do this one as two parts. We’ve got one here today. Demonstrate First, we’re going to show you how to set up a pronated lat pulldown. So before we do anything, I’m just going to put this super high to show that the folks at home, how to do it, when it’s going to sit in. Now when I’m doing this, I’m looking for a few things, so I want her knees at right angles, which she’s pretty much got right now and she’s sitting in.
Then I’m going to adjust and then make sure it’s nice and tight so she’s nice and comfortable there. That’s perfect. Right now, because her body’s nice and secure in the pronated lat pulldown machine, now she can jump out and reach up and grab the handles. So pronated exactly where she’s grabbed that they’re one of the mistakes that people will do. Make a lot of time when the deprotonated is, they grab it really wide. That’s not incorrect. It’s just a different exercise. One of the things you need to understand is that the water you go, the more you’re going to use. Now for lodging part, if you want huge lots than you. You’re going to be doing a lot of wide grip pulldown. Also if you need your lats in terms of rotation or if you’re a golfer, perhaps you might be doing a lot of wide grip stuff, but predominantly I look at back training as a foundation, right?
So you’re wide grip stuff comes after the fact. It doesn’t come in the initial phases of training. So we start failing narrow. I mean this isn’t super narrow, but it’s certainly not super wide. So we’re using a lot of scapular retraction. Uh, we are using lattes, but also the upper back, Rhomboids as well, are going to be involved in this and so we’re preparing the body so when it’s going to get into position, she’s nice and tucked in. First thing she’s going to do is pull her, her armpits into her underpants. Then she’s going to stick her chest up and pulled down with her elbows facing down on an angle rather. So some key things to think about when you’re doing a lap pool, Dan, is it’s not a straight movement. So if you do it as a straight movement, you’re using anterior dealt, which is what we don’t want to look at when, when she does this, do what does it strike movement and there’s no movement really happening from it back.
It’s happening from an initiation is happening from her end carrier doubt. The way you want to think about it is the movement as a diagonal. So she’s going to retract. She pulls everything down. Then her elbows are on an angle, so she’s pulling up and just a little high wind up to your clavicle. So you want them. There you go. On the clavicle itself, that’s perfect. So do another one then the thing we want to do on this as we want to stretch our bodies forward into it, get the lat stretch, get everything involved, retract everything again, pool and chest up on an angle. Perfect. That’s how we want to do it. So let’s just do two more like that. Just to show the viewers at home, retract. Pull it down, chest up. Beautiful. And again, let’s do it again. Exactly like that. Retract. If you hold it, pull it down.
Perfect. And just one more again, just to really demonstrate it. Retract holds, pull it down and again some key things in on this is the anterior doubt shouldn’t be rolled forward, should be nice and retracted. Let’s are in. Perfect. Exactly like that. And the other thing as well is ensure that there’s enough white on this so that your body is counterbalanced. Let’s say a lot of people just use fatu lot of white, which is again a mistake because you can’t balance your body if you’re not using enough whites. So don’t be scared to get in. If it says 10 reps, it’s 10 reps, not 11 reps, so use a white, we can do 10 reps correctly and again, the cadence and tempo that wins using right now is absolutely perfect. So I hope this video helps and shows you how to do pronated lat pulldown the right way. If you want more great videos that punch you in the face with great technique tips, subscribe to us on Youtube. We’ve got everything from, you know, nutrition motivation, even coffee performance review. So check that out. Subscribe to us on Youtube Enterprise fitness, and if you need a hand with your training chipset set, the Enterprise Fitness coaching team can assist you. Thanks for watching.