Women’s Weight Training 101: The Lateral Pulldown
You’ve seen the dudes in the weight room grunting like pigs at a trough as they throw their whole bodies into a Wide Grip Lateral Pulldown. First off, that’s not proper technique. But that’s not the point of this post.
The point is: that can’t possibly be the way to build a beautiful female back, right?
Welcome to the third exercise modification in my Weight Training for Women series with celebrity trainer, Holly Perkins!
While men tend to want to build large, wide backs, most women usually do not. So today, I’m bringing sexy back.
“Most women want to minimize the area around the underarm,” says Holly. “A wide grip pulldown, like a man would do, tends to build this area outward. Most women don’t want this.”
This is the area we’re talking about:
The Women’s Adjustment:
Instead of performing a Wide Grip Lateral Pulldown…
…Holly recommends women try a Reverse Grip Lateral Pulldown.
“The muscles that get activated are the same in both grips,” says Holly. “The difference is that a wide grip will develop your muscles in a wide fashion, near your bra strap/under arm area. With the reverse grip, also called narrow grip, it focuses more on toning the narrow aspect of your back, closer to the spine. These are the muscles that look nice in a backless dress.”
Holly says to do 4 sets of 12 reps using about 40-60 pounds. With your hands at about shoulder width, pull down on the bar slowly and steadily, making sure to keep your shoulders down and back.
For extra oomph, Holly says to hold the weight at the bottom for a few beats before slowly returning to the top.
Stay tuned this week for the last two lessons in my Weight Training for Women series, and a very special giveaway on Saturday!
And, if you haven’t already read them, be sure to check out:
Women’s Weight Training 101: The Leg Press
Women’s Weight Training 101: The Chest Press
Nicole says:
Awesome – all of it just makes sense…..!! :)
cute cheap prom dresses under 50 says:
This is one of several motives why I keep returning to this web page. This blog post is loads of advise and I can’t wait to get started on using them. I like how it is visible that you took a great number of time and effort in research. I never enjoy it when I continue reading posts that are 500 words long but are wanting in content. It is like they just want to reel you in and they’re not really offering something compelling. So thank you!
Mich says:
Thanks I needed this.
personal trainer app free says:
Nice Post keep updating like this,
personal trainer app free
prom dresses says:
Find the best prom dresses through the link- https://www.pinterest.com/designerpromdresses/
The best collection of designer dresses that are unusually
great to look and wear on any occasions.
Dean says:
I prefer women with wide backs. It expresses sexiness, individuality and power.