It’s day 4 of the Art Of Body Sculpting 33 Day Challenge. Today you will become more “In-Tune” with your back muscles while experimenting with variations of the Wide Grip Pulldown. If you are new to the challenge, please visit the introduction page for complete details and rules.
Be honest… do your biceps fatigue before your back does while you perform Wide Grip Pulldowns?
The mind-muscle connection is crucial to building a better back, which is why your challenge for today is to go a bit lighter with the weight, while focusing on pulling with your back muscles instead of your biceps.
There are two key factors that turn the Wide Grip Pulldown into an extraordinary back exercise…
1) With your arms fully extended and rhomboids maximally stretched, begin the movement by first retracting your shoulder blades. This will immediately engage your back muscles. Most people make the mistake of beginning the exercise by engaging their biceps muscles.
2) Focus on driving your elbows down to your sides instead of pulling the bar with your arms. This will reduce the amount of biceps involvement and place more tension on your back muscles.
Tips to play around with during today’s challenge…
A slight arch in your upper will intensify the contraction of your back muscles by placing them in a shortened position.
Inhale while pulling the bar down. This can also intensify the contraction of your back muscles.
Try pulling your hands apart during the exercise. Does this outward tension change where and how you “feel” the muscles working?
Perform a few reps by driving your elbows down and in front of you, then perform a few reps with your elbows driving down to your sides, then a few reps behind you… do you notice a difference?
Instead of leaning back, try a set where your body is completely upright. Do you notice a difference? Can you feel it a little lower in your lats?
Again, it’s important to mention that this 33 day challenge is meant to be a playful experience where you become more “In-Tune” with how your body is working during each rep.
…Block out the distractions in the gym and forget about the stresses of the day. This is your time!
You are putting the time in the gym… now make the most out of that time!
Be sure to share your experiences and any discoveries you make throughout the Art Of Body Sculpting 33 Day Challenge.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.