Lat Pull Down
Follow these steps
- Attach the band to the top of a door with a door anchor
- Step back until there is tension on the resistance band
- Bend over with your upper body and align with the band path (Bend your knees for more stability)
- Pull towards your chest – neutral grip
- Return slowly to the starting position (resist against the pull of the band)
- Repeat for reps
No tension in the band means no resistance and this means that your muscles are not working. We don’t want that. To avoid this mistake grab the band and choose a position which will make sure there is no slack in the band in the starting position.
Don’t round your back! This will put a lot of stress on your spine and can lead to unnecessary injuries. The same goes for your shoulders. Stick your chest and butt out. Rotate your shoulders back.
In any resistance exercise the negative movement (the eccentric part of the movement) is where you really will make progress. So don’t let the band simply snap back – really resist the pulling of the band and slow down your negatives.
Adjust the resistance
This is the simplest and fastest way to adjust the resistance of a band. Wrapping it around your hand will shorten the band and therefore increase the resistance you will have to work against.
You did get yourself a set of resistance bands right? Having a set enables you to combine bands to get the right resistance. What I like to do is adding the lightest band to the exercise once I feel it gets easier to get my reps in.
#1-Take A Step Backwards – you can adjust the resistance simply by taking a step back. This will stretch the band further and add resistance. The best thing about this tip is… You can do it mid set. Want more resistance? Take a step back! You are at the end of your set and the form starts to get fishy? Take a step forward!
#2-Get On Your Knees – a great way to increase the resistance and the stretch you feel in your lats is by simply getting on your knees. You will be further away from the anchor point and therefore the band is stretched more. You can make little adjustments mid-set by lowering your butt further towards your feet or elevating it. With this you can adjust the resistance in the middle of a given set.