Lateral Pull Downs

Today I'll share with you a few variations for this exercise. Before starting this exercise, please do the shoulder mobility test. It's presented first. It's very important that you don't force yourself to do the advanced version. Listen to your body and work your way up; building strength takes time. One other reminder: at the top of the exercise, you can add a twist, bringing your palm to face the pole.

Suggested sets and reps: 8-15 reps, 2-4 sets, 3 times per week.

T.M.G SCAPULA / LATISSIMUS DORSI / REAR DELTOIDS

ADDITIONAL EXERCISES:

• Stand and adjust the cable handle very high. You may have to kneel if you're tall. You can start as shown in the GIF below with elbows bending. However, as a pole dancer, I recommend using a full range of motion (ROM). By keeping the arms extended throughout the entire exercise, note that you'll need to use far less weight for the straight arm version. Always keep the elbows soft; never lock out!

• Seated Cable Lateral Pull Down - Use a wide grip for this exercise.

• Seated Lateral Pull Down with weight plates - Using this machine is amazing if you have one side that is stronger than the other. Each side moves independently!