From the monthly archives: March 2013
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In this Blog I would like to focus on the reverse close grip pulldown or chin. Many people have asked me over the years what exercises I like to do for my Back training. I always tell them that the number one exercise for overall mass on the back is the bent-over barbell row. A close second to that is the reverse close grip pulldown or chin. This movement not only works the terres major and minor muscles just under the armpits but also effectively stimulates the latissimus dorsi musculature which runs from the terres minor all the down to an insertion point just above your hip. The movement itself must be performed with that 'stretch and squeeze' principle. Allow yourself to hang at the bottom of the movement with arms fully extended followed by pulling up to the top so that your chin gets above the bar, this then maximizing the muscular contraction.
The wide grip pulldowns or chins are also important but they mainly hit the terres major and minor. So, if you won't to optimally develop your back with that great V-shape from top to bottom, then make sure you include the reverse close grip pulldowns or chins in your back training regime.