London Bridges

Differentiation: Mechanics

This variation of a lat pulldown is unique. Here is how: you use a hanging rope. Using a rope forces your hands into a close-grip position. Using this hand position engages your lats, | trapezius, | and rhomboids. Engaging these muscles increases the overall power and endurance of those muscle groups. The rope requires you to engage your forearms to maintain a strong grip. Maintaining a grip increases your overall grip strength.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Secure the center of a climbing rope around the high beam of a Smith Machine.

3) Position the Smith bar and swivel hooks at the lowest pegs.

4) Stand on the Smith Bar - with your feet shoulder-width apart

5) ...and grasp the rope with both hands.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you lean back and gradually lower your entire body toward the floor

3) ...using a hand-over-hand grip on the rope.

4) Pause for a count of one second once you are level with the ground.

5) Then, inhale while you reverse the hand-over-hand action and gradually raise your body

6) ...until you are again standing upright on the bar.

7) Repeat reps for a full set.

8) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure to maintain control of the rope the entire way down.

Do not curve your back as you move back and down.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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