The lateral pull machine enables you to do a variety of exercises for your back, arms and abdominals -- enhancing your training program. If the gym is packed, roll a portable exercise bench to the pull machine and grab a pair of dumbbells. In a small space and with a few pieces of equipment, you get a full-body workout using the lateral pull machine.
Concentric, Eccentric and Isometric
Concentric, eccentric and isometric refer to the types of contractions or exercises muscles can perform. A concentric contraction means that the muscle is working and is decreasing the angle between the bones from which the muscle attaches. An eccentric contraction means that the muscle is working and is increasing the angle between the bones involved. An isometric contraction indicates that a muscle is contracting but is not increasing or decreasing the angle. For example, pulling a lateral pulldown bar toward your chest is an example of a concentric contraction, while slowly straightening your arms back to the start position is an eccentric contraction. If you were to pull the bar to your chest and hold the position for 10 seconds, you are isometrically contracting your muscles; there is no change in the angle between the bones. By altering lateral pull machine exercises from the normal concentric contraction to an eccentric or isometric exercise, you enhance your muscular development.
Back
Back exercises on the lateral pull machine may be done standing up or sitting down, slightly varying the angle at which your muscles are working. Lean back slightly for all pulldown exercises, drawing the bar toward the top of your chest. Using the straight bar, you may do a regular lateral pulldown holding the bar slightly wider than your shoulders, with your palms facing away from you. You may also hold the bar at shoulder-width distance with your palms facing toward you or away from you. There are triangle bars available, of which your palms must face each other as you pull the bar down. If there is no triangle bar, you may attach two single handles to the hook, mimicking a triangle bar. Finally, if you want to work one side of your back at a time, attach one single handle to the hook and pull it down toward you while sitting in a completely upright position.
Triceps
To work your triceps on the pulldown machine, you may use a single-rope attachment, a double-rope attachment or a single-handle attachment. Both exercises are performed by holding the rope and keeping your elbows tucked against your ribs. Press the rope down and then come back up just below your chest and repeat the exercise. You may also face the opposite direction and press the rope over your head, performing overhead rope extensions. Finally, if you face the machine, put a single-handle attachment to the hook, hold the handle with your palm facing up and perform triceps extensions.
Abdominals
Weighted abdominal crunches may be done on the lateral pull machine using a double-rope attachment. To perform this exercise, sit with your back facing the machine, holding one end of the rope in each hand. Keep your hands and the rope along the sides of your neck. Then, sit at the edge of the pulldown chair, contracting and relaxing your abdominal muscles to perform a crunch.
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle; 2000
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