Finishing my week tired but strong with back&shoulder workout😃🦄💪🏻🤪 !
Here is one of my fav exercise , I freaking love this move as it hits all your back and triceps as well !
Modified J Pulldown
One of the most underappreciated meathead exercise, the Modified J Pulldown is excellent for developing lat width and thickness, as well as the triceps.
Step 1: Holding onto rope handles, lean forward at the waist slightly, with your hands at eye level
Step 2: Pull your hands down to your pecs, squeeze your shoulder blades keeping the rope handles close to your body
Step 3: Once hands are next to your pecs, perform a triceps pressdown motion to your hips
Step 4: From your hips, SLOWLY return to the start position, moving in a circular motion, with your arms straight
The goal is to use a slow eccentric contraction at the end in order to really stress the lats. Leaning forward slightly increases the range of motion for the eccentric range of motion, further ensuring you smoke your lats!
Perform 8-12 reps for size, taking 4-6 seconds for the eccentric portion of the exercise. If your triceps are puny, hold your hands at your hips for 2-3 seconds while squeezing your triceps hard.
This works as a good finisher for your back day, if you perform 30 reps with weight you can perform 20 reps unbroken. Once you reach failure by the 20 rep mark, take short rest periods and keep performing reps until you complete 30. ________________________________________________📌In my workout i am doing Modified J Pulldown in triple set :
B1.Modified J Pulldown 8 reps tempo 4020 rest 30 sec
B2.Wide Pulldown 10 reps tempo 3010 rest 30 sec
B3. Neutral grip Pulldown 12 reps tempo 2010 rest 90 sec
Repeat 4 sets
Try it out !
Next time going to share another triple set of this training 😃💪🏻#tips #myworkouts #myexpirience #prep #reallifeprep #followmydailyworkouttips #tryit #letsgrowtogether #happytosharemyexperience #physique #ellasphysique #coach #ironlover #badass #haveagreatweekend #timetorest🤪