The Body Sculpting Bible for Women (55 page)

Exhale and continue until your chest nearly touches the V-bar.

Hold for a second or two, at least, in this contracted position-consciously focusing on squeezing and contracting the back muscles as much as possible. Holding the contraction helps to isolate the back muscles. Then slowly lower back to the starting position as you inhale and focus on your back muscles being activated. When you feel yourself fatiguing or losing control on the way down, try to pull back up. You will notice that as you get tired, even your best attempt to pull yourself back up will not stop your descent. This will add to the overall intensity and stimulation of the back muscles.

For a full range of motion, let your arms straighten out completely at the bottom of the movement. The fully stretched position is perhaps the most important segment of the exercise. Lowering slowly and with control is essential. It enables you to reap the muscle-building benefits of the negative or eccentric phase of an exercise [the phase during which you elongate your working muscles).

Without resting or using momentum, repeat this exercise slowly and smoothly for the recommended number of repetitions.

FAQ:

I rarely ever see anyone doing pull-ups. Aren’t pull-downs a more effective back exercise?

ANSWER:

The reason why you probably don’t see many people doing pull-ups in your gym is either your gym doesn’t have pull-up bars or, more likely, the exercise is too difficult for most people to do. This doesn’t mean that because pull-ups are difficult, you should shy away from them. Yes, pull-ups take some practice to perfect, but once you get the hang of them, they can quickly become one of the most productive and challenging upper body exercises.

The only way you can progress at doing pull-ups is to practice. By practicing consistently and challenging yourself to always exceed the level and performance of your previous workout session, you will inevitably get to the point where pull-ups become easier and easier to do.

When you get to the point where you can do 8-12 pull-ups, using a full range of motion and no momentum, it will be time to further challenge yourself by adding additional weight (using a weight belt or weight plate held between your thighs).

Wide-Grip Pull-Down

If you are not able to pull up your own body weight, you can use the lat pull-down machine to help increase your strength. Although the pull-up is a much better exercise for back muscle development because it works with the body’s natural mechanics and range of motion, the pulldown can be a great primer to help get you ready for the pull-up. You also have a greater ability here to practice your Zone-Tone techniques, making sure to isolate the specific muscles of the back.

PROPER ALIGNMENT

Position the thigh support so that you are in a snug position with your feet placed flat on the floor.

Choose your desired weight and take a grip equal to twice your shoulder length.

Lean back slightly from the hips while contracting the abdominal muscles for support.

As you prepare to pull down, stick your chest out while keeping your elbows wide.

With a slight lean backwards at the hips, your chest pushed out and your elbows wide, you are ready to begin the exercise.