Muscle Ventures Video Analysis

Although many powerlifters are not fond of weight training machines, they can be used to add variety to a program. Further, creative use of machines can allow you to hit unique training angles that can be hard to attain otherwise.

The nautilus lat pulldown allows for exercises at a variety of angles. Here, my training partner, Nancy Arnold, and I (Bud) show the narrow pulldown on the Nautilus Lat machine. In a later post, we'll show a wide grip variant that Nancy has developed.

The machine is less complicated than it might appear in the photo at left. The trickiest part is the seat adjustment. Adjust the seat height so that your fingertips touch the handles at the top. Then adjust the thigh pad so that it holds you firmly in the seat. Finally, set the weight to slightly less than what you do in a bicycle grip lat pulldown on cable. The machine is like a cross between a very high row and a pulldown.

You perform the exercise by reaching up and grasping the handles. You then pull down leading with your elbows until your hands hit your chest. Your elbows should extend behind the back at this juncture. There are several possible form breaks with this exercise. The first is to involve your lower back. A second is to shrug at the end and involve the shoulder. A third is to shorten the range of motion. Nancy and I illustrate all of these as well as good form.

Nancy (Quicktime, 3.6 MB; WMV 4.3 MB)

The photo-array shows Nancy in one of her first reps of the set and in her last rep of the set. Note how, on the first rep shown, she holds her back straight and appears to pull through the elbows. This is especially apparent in the video version. She has good control of the device at the start of the movement.

By her final rep, Nancy's form has deteriorated. The machine leads her torso up at the start of the movement. On the down portion of the movement, she hunches her shoulders a bit and does not achieve the same range as initially.

The video continues after the end of Nancy's movement because I forgot to turn it off. Although that video is not informative, the audio gives a good view of our lifting strategy. Nancy wants to press weight so that at the end of the set, she barely has acceptable form. On an 8–10 rep regimen, that means the reps have to be good to 8 at least.

Bud (Quicktime, 3.3 MB; WMV, 4.2 MB)

This video clip picks up right where Nancy's left off. I'm a somewhat different animal than Nancy. I hold form pretty well until the end and only made 9 good reps. At the beginning of the set, I get full extension and pretty good pull back through the elbows. On the 9th rep, last shown, I barely get my elbows back even with my body. I'm hunching my shoulders. That said, I am fitting within our strategy.

Neither one of us is making a pretty face at the end of the video.