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The lat bar has mutliple uses.
Karl Weatherly/Photodisc/Getty Images
The lat pulldown is a standard piece of equipment in even the smallest of workout facilities. Normally used to strengthen your back, the lat pulldown is not limited to a single exercise. By standing instead of sitting and changing your hand positions, you can turn the lat pulldown machine into an effective triceps-strengthening tool.
Pass The Bar
A lat pulldown bar can be identified by its length. The longest of the accessory bars for a cable exercise machine, the lat bar allows for various grips from close to wide. It is a straight bar that angles down on both ends. It has a place in the middle of the bar with a hole in which you insert a clip to connect it to the cable machine. The texture of the bar may be smooth or rough, depending on the manufacturer.
Triceps pushdowns are a concentrated, one-joint exercise. Secure the lat pulldown bar to a top pulley. Select a light resistance, at first, until you perfect your form, then choose a resistance you can push eight to 12 times for one to three sets. Stand approximately 1 foot away from the overhead attachment. Straighten your spine and lift your chest for good posture. Hold onto the bar with your palms facing down and shoulder-width apart. Bend your elbows and position your arms tightly against your sides. Exhale and push down on the lat bar until your arms are straight, without locking your elbows. Inhale and bend your elbows to return to the starting position.
Flip It Over
The triceps contract when you extend your arms. The other way of using the lat pulldown bar with a triceps extension is to face your palms up. Hold onto the lat bar with your palms up and approximately shoulder-width apart. Position your elbows next to your sides and pointing down. Exhale and pull down on the bar until your arms are straight, but not locked out at the elbows. Inhale and return to the starting position.
Triceps are a smaller muscle group and respond well to consistent training. Select a resistance amount that causes muscular fatigue for the final two repetitions of each of your eight- to 12-rep sets. Aim to complete three sets with one minute of rest in between. Rest your arms the day following your workout. You can perform the triceps exercise two or three days a week.