Pulley Lat pulldown behind exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pulley Lat pulldown behind )

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Name of exercise  Resist shld Lat pulls behind head w/pulley
Other names of exercise Pulley Lat pulldown behind
Description of exercise The Pulley Lat pulldown behind is a strength training exercise that primarily targets the back muscles, specifically the latissimus dorsi. It involves using a pulley machine with a wide bar attached to it. The exerciser sits facing the machine and grasps the bar with an overhand grip, hands slightly wider than shoulder-width apart. The arms are then pulled down towards the chest, with the elbows pointing downwards, while keeping the back straight and the chest lifted. This exercise helps to improve back strength, posture, and overall upper body stability. It can also be modified by using different grip variations, such as a close grip or a neutral grip, to target different muscle groups.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit at pulley system with lat bar.
  • Grasp lat bar with wide grip, about 4-6 inches wider than shoulders.
  • Palms should be facing forward.
  • Pull bar down behind neck to shoulder level.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Latissimus Dorsi, Back, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Standing, Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Adduction, Circumduction, Elevation, Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increases upper back strength
  • Targets the latissimus dorsi muscle
  • Improves grip strength
  • Enhances overall back definition
  • Engages multiple muscle groups in one exercise
  • Can be easily modified for different fitness levels
  • Improves posture
  • Increases shoulder stability
  • Can help prevent back injuries
  • Can be done with various equipment or variations

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The pulley lat pulldown behind exercise should be avoided if you have any shoulder or back injuries or pain. This exercise puts a lot of stress on the shoulders and can aggravate existing injuries or cause new ones. It is also not recommended for those with limited shoulder mobility or range of motion. Additionally, if you are new to strength training, it is best to avoid this exercise until you have built up enough strength and stability in your shoulders and back muscles. It is important to always listen to your body and avoid any exercises that cause pain or discomfort. Consult with a professional trainer or doctor if you are unsure about the safety of this exercise for your individual circumstances.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your strength level
  • Keep your back straight and core engaged throughout the exercise
  • Avoid jerking or swinging the weight
  • Keep your shoulders relaxed and down
  • Use a controlled and smooth movement
  • Do not arch your back or lean too far back
  • Avoid locking your elbows at the bottom of the movement
  • Keep your neck in a neutral position
  • Use a wide grip to target different muscles in your back

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Rotator cuff injuries
  • Shoulder impingement
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Thoracic outlet syndrome
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Multiple sclerosis
  • Parkinson’s disease
  • Muscular dystrophy
  • Spinal cord injuries
  • Post-stroke rehabilitation
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Coronary artery disease
  • High blood pressure
  • Diabetes
  • Obesity

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    Frequently asked questions

     

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