[\/et_pb_text][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.13.0″ _module_preset=”default” custom_margin=”||||false|false” custom_padding=”||0px||false|false” global_colors_info=”{}”]<\/p>\n
- \n
- Hold the bar with an overhand grip, hands shoulder-width apart.<\/li>\n
- Sit down on the seat, with your arms above your head.<\/li>\n
- From this starting position slowly start to pull the handles downwards towards your chest area ensuring you are using both arms equally.<\/li>\n
- As you reach the midpoint of the downward motion with the bar in line with your upper best, squeeze your lats and engage your core. <\/li>\n
- Slowly reverse the movement. This is one rep.<\/li>\n<\/ol>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.13.0″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.13.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.13.0″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n
Lat Pulldown Machine Exercises<\/h2>\n
The lateral pulldown machine is extremely versatile. Here are just a few exercises you can do.<\/p>\n
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Reverse Grip Lat Pulldown<\/h3>\n
Sit under the bar and grab it with a reverse grip (underhand), hands shoulder-width apart. Pull the bar down to your collarbone, leading with your elbows. As always, maintain a straight back throughout the exercise.<\/p>\n
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Single Arm Lat Pulldown<\/h3>\n
Sit under the bar and grab it with one hand using an overhand grip. Pull the bar down to your side, keeping your elbow close to your body throughout the exercise. Repeat on the other side.<\/p>\n
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Wide Grip Lat Pulldown<\/h3>\n
Sit under the bar and grab it with an overhand grip, hands wider than shoulder-width apart. Pull the bar down to your collarbone, leading with your elbows and keeping your back straight throughout the exercise.<\/p>\n
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Close Grip Lat Pulldown<\/h3>\n
Sit under the bar and grab it with an overhand grip, hands closer than shoulder-width apart (around 6 inches). Pull the bar down to your collarbone, leading with your elbows and keeping your back straight throughout the exercise.<\/p>\n
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V-Grip Lat Pulldown<\/h3>\n
This exercise keeps the hands in a neutral position, keeping them together in front of your body as you hold the handle of the attachment. As a result, you\u2019ll be working less of your biceps, to further isolate your lats.<\/p>\n
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What Are the Benefits of Lat Pulldowns?<\/h2>\n
Lat pulldowns are compound exercises that target multiple muscles in the back. But they\u2019re also an exercise that has an array of benefits beyond strength and muscle building. <\/p>\n
<\/p>\n
Back Pain Relief<\/h3>\n
An astounding percentage<\/a><\/strong> of people experience regular back pain. This can be due to sitting all day, or having poor posture (we\u2019ll come onto this!). Either way, many people searching for relief. One of the lat pulldown machines benefits is helping to alleviate back pain.<\/p>\n
This exercise improves shoulder function and stabilizes the lumbar spine and pelvis. Often, the cause of back pain is instability and poor positioning of the spine, which can lead to cramping and trapped nerves.<\/p>\n
Strengthening the lats – the widest muscle in the back – helps to realign and readjust the spine and combat pain.<\/p>\n
<\/p>\n
Improved Posture<\/h3>\n
73 percent of Brits have reported feeling unhappy with their posture. 60 percent admit to slouching, and 51 percent think it\u2019s the cause of their recurrent back pain. The good news is that exercise can help! Specifically, using the lat pulldown machine can help to strengthen and realign the spine, leading to better posture and a reduction in posture-related back pain.<\/p>\n
If you have a job that requires long hours of sitting or if you’re just someone who doesn’t get enough physical activity on a regular basis, you probably have some degree of postural issues. <\/p>\n
Do you:<\/p>\n
- \n
- Slouch over when sitting?<\/li>\n
- Sit at a desk all day?<\/li>\n
- Sit cross-legged?<\/li>\n
- Have an uneven shoulder line when standing?<\/li>\n
- Have shoulders that roll forward instead of staying aligned?<\/li>\n<\/ul>\n
If so, it\u2019s time to do some lat pulldown exercises! Lat pulldowns depress and adduct the shoulder blades. In simple terms, they \u201cun-round\u201d a rounded back!<\/p>\n
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Common Lat Pulldown Mistakes<\/h2>\n
There are many mistakes that people make when using a lat pulldown machine. Some of the most common include:<\/p>\n
<\/p>\n
You\u2019re Arching Your Back<\/h3>\n
It is important to maintain a straight back throughout the entire exercise motion in order to avoid injury and get the most out of the workout. Arching your back puts unnecessary stress on the spine and increases your risk for injury.<\/p>\n
<\/p>\n
You\u2019re Using Your Forearms<\/h3>\n
Many people mistakenly think that they should be using their forearm muscles to power the exercise motion. However, this takes tension off of the lats and limits results. Instead, focus on using your lats to do the work.<\/p>\n
<\/p>\n
Your Grip is Too Wide<\/h3>\n
A wide grip may feel more natural, but it actually decreases lat activation and makes it more difficult to perform the exercise correctly. Instead, use a shoulder-width grip on the bar for optimal results.<\/p>\n
<\/p>\n
You\u2019re Pulling Down Too Far<\/h3>\n
It is important not to pull down too far, as this can strain your shoulder joints. Instead, stop when your elbows are at about 90 degrees or when your hands are at chin level.<\/p>\n
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Key Takeaways<\/h2>\n
The lateral pulldown machine has an array of uses and benefits. If you want to fix poor posture, alleviate back pain, and add functional strength and size – the lat pulldown machine is for you.<\/p>\n
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Lat pulldown machines can be found in every gym. They may seem like a one-trick pony, but in reality, these machines have a variety of uses to help strengthen your back and realign your spine. The lat pulldown machine works multiple muscles in your upper body, most notably the latissimus dorsi (aka the lats). Many […]<\/p>\n","protected":false},"author":26,"featured_media":8222,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n
When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n
But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n
So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
What is the stair climber?<\/h4>\r\n\u00a0\r\n
The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n
There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n
The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n
The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n
StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
How do you use the stair climber?<\/h4>\r\n\u00a0\r\n
The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n
Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n
But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n
Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n
It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n
Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n
An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n
If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n
Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n
The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n
Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n
And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n
The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n
Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n
Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n
There are plenty of gyms with StairMasters. <\/p>\r\n\r\n
Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n
Stair climber workouts<\/h4>\r\n\u00a0\r\n
The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n
Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\n
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