Equipment Focus: HOIST HD-3200

Hoist HD-3200 Lat Pulldown/Mid Row
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Available at Bill Pec Fitness™

Lat Pulldown
The lat pulldown is a multi-joint exercise that involves movement at the elbows, shoulders and scapula. With one exercise, you work several different muscles in your upper body. The main mover is the latissimus dorsi, the largest back muscle, which extends down each side of your spine. The biceps, rear delts, rhomboids and traps are also active during the pulldown exercise.  The body movement of the lat pulldown exercise mimics that of a pullup. The difference is that during the lat pulldown you are stationary and the weight moves. You pull a weighted bar toward you instead of pulling yourself up toward a bar. This means you can reap the training benefits of the more advanced pullup exercise without having to lift all of your body weight.

Mid Row
The seated row is one of the most effective exercises for targeting your back muscles. The seated row is superior to both wide grip and reverse grip pulldowns for activating the middle trapezius and rhomboid muscles.  The seated row is considered a general back exercise because it hits so many back muscles. The main muscles you will activate include your erector spinae in your lower back, your middle and lower trapezius in your upper back, your rhomboids and latissimus dorsi in your middle back and your teres major in your outer back. You will also strengthen shoulder muscles, including the posterior deltoids, infraspinatus and teres minor, your brachialis and brachioradialis in your arms and your pectoralis major, sternal head or lower chest muscles.

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Bill Pec is a personal trainer located in Portland, Oregon.  He offers one-on-one exclusive personal training out of his fully equipped studio.