You’ve seen the dudes in the weight room grunting like pigs at a trough as they throw their whole bodies into a Wide Grip Lateral Pulldown. First off, that’s not proper technique. But that’s not even the point of this post.
The point is: that can’t possibly be the way to build a beautiful female back, right?
Don’t answer that… it’s not.
It goes without saying (but I’m going to anyway) that while men want to build large, wide backs, most women do not. So today, I’m bringing sexy back.
“Most women want to minimize the area around the underarm,” says Holly. “A wide grip pulldown, like a man would do, tends to build this area outward. Most women don’t want this.”
This is the area we’re talking about:
The Women’s Adjustment:
Instead of performing a Wide Grip Lateral Pulldown…
“The muscles that get activated are the same in both grips,” says Holly. “The difference is that a wide grip will develop your muscles in a wide fashion, near your bra strap/under arm area. Yuck! With the reverse grip, also called narrow grip, it focuses more on toning the narrow aspect of your back, closer to the spine. These are the muscles that look nice in a backless dress.”
Holly says to do 4 sets of 12 reps using about 40-60 pounds. With your hands at about shoulder width, pull down on the bar slowly and steadily, making sure to keep your shoulders down and back.
Stay tuned this week for the last two lessons in my Weight Training for Women series, and a very special giveaway on Saturday!
And, if you haven’t already read them, be sure to check out: