BEST Strength Training Exercises

Lat Pull-Down

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Latissimus dorsi, biceps, brachii, brachialis, forearm flexors, posterior deltoid.

Targeted Bones

Spinal vertebrae.

Function

Strengthens postural muscles in the upper back.

Aesthetics

Develops latissimus dorsi, helps give the torso a flattering V shape, creating the illusion of a narrow waist.

Set Up

Use an underhand grip on the bar and place the hands at approximately shoulder-distance apart.

Sit up tall in the seat, sternum up,with feet flat on the floor and knees at a 90-degree angle to better stabilize the body position.

Press heels into the floor and tuck the thighs under the kneepads for better stabilization.

Execution

Depress the scapula first before pulling down with the arms. Focus on not rounding the shoulders.

Elbows should finish at the sides and not surpass the plane of the body.

Straighten the arms and slowly return the weight to the starting position.

Be careful not to overstretch the shoulders or lock the elbows when the arms are fully extended.

Safety Tips

• Beware of adding a swing into the lower back to lift more weight.
• Do not let the weights jerk the shoulders up.
• Use abdominal strength to keep the torso stabilized and aligned.
• Do not lock the elbows.

Reminders

• Depress the shoulders first, then initiate the movement of the arms.
• Lift the chest to meet the bar (sternum up).
• Do not arch the lower back.
• Exhale when pulling the arms down.