Physical Exercise
Resistance Training

LATISSIMUS DORSI(back)


    Name of the exercise - Chin ups



    Prime muscle -Latissimus Dorsi

    Plan of movement -saggital plane

    Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor

    Stabilizer muscles -Triceps

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Take hold of the chinning bar with an overhand grip, hand as wide as possible.
    Your hands should be roughly twice your shoulder width apart.
    Straighten your arms and let your body hang from the bar.
    You can keep your legs straight or bend your knees.
    Pull body up until the chin is above the bar. Lower body until arms and shoulders are fully extended. Repeat.


    Cautions / Guidelines

    Keep your back straight.
    Try to concentrate on latissimus muscle.



    Name of the exercise - Close grip chin up or reverse grip chin ups



    Prime muscle -Latissimus Dorsi & Bicep

    Plan of movement -saggital plane

    Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor

    Stabilizer muscles -Triceps

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Take hold of pull up bar with hands close together with an underhand grip, approximately 15 inches apart.
    As you pull yourself to the bar, have your head lean back from the bar as possible and arch your spine throughout the movement.
    At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
    You should keep pulling until the lower portion of the chest touches the bar.
    Lower body until arms and shoulders are fully extended. Repeat.


    Cautions / Guidelines ?

    In this lat exercise, the lower portion of the chest should touch the bar.
    Pull your body up until elbows are to the sides.
    Keep your back straight.



    Name of the exercise - Latpull down




    Prime muscle -Latissimus Dorsi & Bicep

    Plan of movement -saggital plane

    Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor

    Stabilizer muscles -Triceps

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Sit facing the machine and wedge your knees under the pad provided.
    Your feet should be flat on the floor.
    Inhale, Pull down cable bar to upper chest.
    Exhale as you return until arms and shoulders are fully extended. Repeat.


    Cautions / Guidelines ?

    Focus on keeping your elbows directly below the bar.
    Do NOT lean back too far.
    Do not pull the weight down using your body weight.
    Do not swing with weights.



    Name of the exercise - Close grip lat pull down



    Prime muscle -Latissimus Dorsi & Bicep

    Plan of movement -saggital plane

    Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor

    Stabilizer muscles -Triceps

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Sit facing the machine and wedge your knees under the restraint pad.
    Take hold of latpull down bar with hands close together with an underhand grip, approximately 15 inches apart.
    Inhale and pull the handle down to touch the upper part of your chest, arching your back and slightly tilting your body backward.
    Exhale as you return until arms and shoulders are fully extended.


    Cautions / Guidelines ?

    In this lat exercise, the upper portion of the chest should touch the bar.
    Pull down the bar until elbows are to the sides.
    Keep your back straight.



    Name of the exercise - Seated rows



    Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae.

    Plan of movement -saggital plane

    Synergist (assisted muscles) -Bicep, Brachialis ,Brachioradialis Teres Major, Posterior Deltoid,Infraspinatus ,Teres Minor, Rhomboids ,Trapezius & Pectoralis Minor

    Stabilizer muscles -biceps and triceps (long head)

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Sit facing the machine. Place your feet against the foot stops (Position knees with a slight bend).
    Grasp the pulley handle in front of you (starting position-back straight & arms extended).
    Exhale as you pull cable attachment to waist while straightening lower back.
    Inhale as you go back to starting position. Repeat.


    Cautions / Guidelines ?

    Keep you back straight through out exercise. Do not lean backward or forward.
    Be sure your elbows travel as far backward as possible.
    Do not initiate the pulling with the arms and shoulder "lead with the elbows".
    Keep chest lifted.



    Name of the exercise - Straight arms pull down



    Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae.

    Plan of movement -saggital plane

    Synergist (assisted muscles) -pectoralis major (strenal), triceps long head,posterior deltoid

    Stabilizer muscles -obliques,abdominal,wrist flexors, pectoralis major(clavicular)

    Movement -shoulder adduction

    Force -Pull

    Mechanic type-compound


    Execution -

    Stand facing the cable machine, either with your feet slightly wider than a shoulder-width or with one leg forward.
    Take an overhand grip on the straight bar with your hands about a shoulder-width apart.
    The starting position of the bar should be slightly higher than shoulder level with upper body slightly bend, elbows slightly bent and back straight.
    Exhale as pull the bar down until it reaches your upper thighs.
    Inhale and slowly raise the bar back to shoulder height, keeping the tension on your back muscles constant and maintaining your posture.


    Cautions / Guidelines ?

    Keep your arms bend and rigid throughout exercise.
    Keep your body stable.
    Keep your back straight.



    Name of the exercise - Cable Cross pull down

    Prime muscle - Latissimus Dorsi

    Plan of movement - Sagittal plane

    Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor , Brachialis , Brachioradialis.

    Stabilizer muscles - Bicep brachii , Triceps brachii.

    Movement - Shoulder adduction.

    Force - Pull

    Mechanic type- Compound


    Execution -

    1) Sit exactly in the middle of cable cross over machine, grasp the stirrup cable attachments that are attached to a high pulley.

    2) Squeeze your scapula together, hold the position for a while and slowly return to the starting position. This is one repetition.



    Cautions / Guidelines ?




    Name of the exercise - one arm Dumbbell rowing



    Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae.

    Plan of movement -saggital plane

    Synergist (assisted muscles) -

    Stabilizer muscles -biceps and triceps (long head)

    Movement -shoulder extension

    Force -pull

    Mechanic type-compound


    Execution -

    Grasp the dumbbell with your palm facing in and knee on the floor with 90 degree angle to torso.
    Rest the opposite hand and knee on a bench. Your arm (on bench) should be locked at the elbow so it will support the weight of your upper body.
    Your back should be flat, almost parallel with the floor.
    Inhale and pull the dumbbell as high as possible, keeping your elbows back.
    Exhale as you go back to starting position, which is extended arm and stretched shoulder in forward. Repeat. Continue with opposite arm.


    Cautions / Guidelines ?

    Do not swing with dumbbell.
    Keep your back straight.



    Name of the exercise -Bent over barbell rows



    Prime muscle -latissimus dorsi,trapezius,posterior deltoids,teres major,rhomboids,erector spinae

    Plan of movement -saggital plane

    Synergist (assisted muscles) -

    Stabilizer muscles -biceps, triceps (long head), Erector Spinae, Hamstrings, Gluteus Maximus and Adductor Magnus

    Movement -shoulder extension

    Force -pull

    Mechanic type-compound


    Execution -

    Position your feet more than shoulder width distance. Stand with your knees slightly flexed. Bend your torso at an angle of about 45 degrees, keeping your back straight.
    Take an overhand grip on the bar with your hands more than shoulder width apart, your arms straight down from your shoulders.
    Inhale as you pull the bar straight up to the upper part of your waist. Slowly lower bar back to starting position. Repeat.


    Cautions / Guidelines ?

    Perfect position for this exercise is horizontal torso, but it is certainly not for beginners.
    If low back becomes rounded due to tight hamstrings, either knee should be bent more or torso may not be positioned as low.
    Keep your back straight throughout the movement.

    Name of the exercise - DB Pull Over

    Prime muscle - Latissimus Dorsi

    Plan of movement - Saggital plane

    Synergist (assisted muscles) - Pectoralis major, Teres Major, Triceps Long Head, Pectoralis Minor & Posterior Deltoid.

    Stabilizer muscles - Anterior deltoid and Triceps

    Movement - Shoulder adduction

    Force - Push

    Mechanic type- Isolated


    Execution -

    1) Lie supine ( on back) on the bench, with your feet on the floor. Hold a dumbbell with both hands, palm against the underside of the upper set of plates, thumbs and forefingers encircling the handle.

    2) Slowly lower the weight behind your head, slightly bending your elbows until arms become parallel to the floor. Return to starting position. This is one repetition.


    Cautions / Guidelines ?

    1) Control the movement in descent phase.



     

    Name of the exercise - Fixed Barbell Rowing

    Prime muscle - Latissimus Dorsi

    Plan of movement - Saggital plane

    Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor , Brachialis , Brachioradialis.

    Stabilizer muscles - Bicep brachii , Triceps brachii.

    Movement - Shoulder extension.

    Force - Pull

    Mechanic type- Compound


    Execution -

    1) Grasp a fixed barbell with hands shoulder width apart ,keep your legs on edge of bench/ball.

    2) Pull yourself up toward the barbell as high as possible. In the final position chest will be as close as possible to the barbell and elbows to the sides bend at 90 degree angle. You should attempt to squeeze your shoulder blades together to emphasize the muscles between your shoulder blades and spine.

    3) As your chest touches the bar, hold this position for 3-4 seconds, then slowly lower yourself to get good stretch.


    Cautions / Guidelines ?

    1) Size of bench/ball will determine the difficulty of the exercise .begin with a smaller height and again , as you become stronger, progress to a larger one.

    2) For advance practioner, keep your body straight throughout the exercise.


    Name of the exercise - Cable cross over

     
    Prime muscle - Latissimus Dorsi
    Plan of movement - Frontal plane
    Synergist (assisted muscles) - Trapezius, Rhomboids, Teres Major , Posterior Deltoid , Infraspinatus Teres Minor , Brachialis , Brachioradialis
    Stabilizer muscles - Bicep brachii , Triceps brachii
    Movement - Shoulder adduction
    Force - Pull
    Mechanic type - Isolation
    Execution -

    Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as far as possible. The range of motion will be more of an arc. Return slowly to the starting position ,this is one repetition.