Aug 9, 2023 · To get started with the single-arm-dumbbell row, kneel on a bench. Keeping your back flat, pull your elbow in towards your torso, contracting the muscles in your back. Think of the dumbbell row as ... Pull your shoulders down and back and sit down. Make sure your legs are held securely in place. Lift your chest and arch your lower back slightly. Leading with …Close Grip Lat Pull Down Instructions. Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double underhand) at shoulder width. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. In today’s world, where sustainability and affordability are key considerations, more and more people are turning to self-service junkyards like Kenny U Pull. Before setting foot i...Dr. Laskowski: The lat pull-down is an exercise you can do with a weight machine to work the muscles on the sides of your chest wall and upper back. Done properly, the lat pull-down targets the latissimus dorsi, a muscle on the outer side of the chest wall. A strong back with balanced muscles helps you maintain good posture.Grip the pulldown bar. Hold the pulldown bar with your palms facing forward. Your hands should be a little wider than shoulder-width apart. When you grip the bar from overhead, your elbows should be …serenamartinez._ on February 17, 2024: "BACK & BICEPS 1. Cable rows 4 x 8 2. Lat pulldown 4 x 8.. last set drop set 3. Chest..."Here is a brief exercise technique video on performing the Standing Lat Pushdown. A great exercise that is often forgotten about on back day! Check it out an...May 1, 2013 · Add this wide-grip lat pulldown exercise to your back workout! Shop Bodybuilding Signature Supplements: https://bbcom.me/2NJsLQp All Access 7-Day Free Tria... Working out 59CF2F7C-E063-489A-ABF7-18E29BF232C5. Aquathlon. Tonal. walk. Automobile repair. Boxing, punching bag. Dancing, aerobic, ballet or modern, twist. Learn how many calories you burn from Lat Pulldown. Find calories burned from hundreds of activities in MyFitnessPal.com's exercise database.10K. 580K views 5 years ago. The Lat Pulldown is a great exercise to build your back but people often get it wrong! Here Danny shows you how to properly perform …Keep your body still. Only your arm should move. Pull the stirrup down with your elbow, not with your biceps. Use the one-arm lat pull-down to build your back muscles, especially your lats, and to develop unilateral upper-body strength. The exercise is also great for warming up and finding the mind–lats muscle connection before a back …3. Increased Upper Body Strength and Improved Posture. Lat pulldowns can stimulate muscular growth across your back and shoulders by stimulating your latissimus dorsi and rear delts. Also, lat pulldowns …My back workout, which I hit twice a week. First back day: Wide Grip Pulldown/Pullup 5 x 8-10. Close Grip Pulldown 4 x 10. Rear Widegrip Pulldown 3 x 12. Bent over BB row 4 x 8-10. Cable Row 4 x 6-10. Back Ext 3 x 12. Second Back Day:Straight Arm Lat Pull Down Instructions. Attach a wide grip handle to a cable stack and assume a standing position. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and ... Single-arm pull-down Instructions. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position. Pull the handle down, squeezing your elbow to your side as you flex the elbow. Pause at the bottom of the motion, and then slowly return the handle to the ...Dr. Laskowski: The lat pull-down is an exercise you can do with a weight machine to work the muscles on the sides of your chest wall and upper back. Done properly, the lat pull-down targets the latissimus dorsi, a muscle on the outer side of the chest wall. A strong back with balanced muscles helps you maintain good posture.Pull the bar down to your chest, keeping your elbows pointing forwards. Focus on pulling your elbows to your sides and behind your back, rather than cranking your arms closed. Studies show that this cue will help you to increase lat activation. After the bar has touched your chest, return to the starting position, reversing the movement, with ...Jul 9, 2023 · Assume a push-up position with your hands placed slightly wider than shoulder-width apart. Lower yourself down, maintaining a straight line from your head to your heels. Push back up to the starting position, focusing on squeezing your shoulder blades together to engage your lats. Perform 3 sets of 12-15 repetitions. Learn the proper technique to a Squat Position Lat Pulldown.Lat Pull Down Bar 39.37In for Cable Machine, Detachable Lat Pulldown Attachments, Rubber Wrapped Lat Pulldown Bar, Exercises Tricep Back Muscles, LAT Bar Pull Down Attachment for Gym Pulley System 4.7 out of 5 stars 176Jan 7, 2024 · Variations of wide-grip lat pulldown exercises include the close-grip pull-down exercise, lat pull-down, and wide-grip barbell bent-over row. One mistake to avoid in this exercise is bending your upper back while pulling. Users can avoid this mistake by keeping an upright chest and keeping their hands wide on the bar. 8. Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down. The number of sets and reps you should do for the lateral pull down exercise will depend on your fitness goals. For general muscle building, a good starting point is 3 sets of 10-15 reps. For strength and power, you can do 4-5 sets of 5-8 reps. For muscular endurance, you can do 3 sets of 15-20 reps.Monster Lat Pulldown / Low Row (Stand-Alone) This is the fully updated, freestanding version of Rogue’s Monster Lat Pulldown and Low Row machine (a rack-mounted version is also available). Occupying just a 40" x 60" footprint, the 8' tall unit ships fully assembled, and includes a 300LB weight stack (10LB increments), stainless steel lat bar, diamond-tread …The DF930 Lat Pulldown Machine with Pec Dec adds more versatility to the DF910 Lat Row Machine by adding the DF832 Pec Dec Attachment and expanding your ...The lateral or ‘lat’ pulldown exercise is widely recognised and utilised as a primary exercise for developing strength and size in the upper back muscles. This particular machine exercise ...Oct 7, 2015 · The lat pull down machine is a staple at most fitness and health clubs. You’ll see all kinds of people using it, due in part to the fact that it’s a relativ... If you’re looking to maximize storage space and enhance the functionality of your kitchen, a pantry cabinet with pull out shelves is an excellent choice. These cabinets offer easy ...Cable Front Lat Pulldown: Target Area, Preparation, Correct Position and Technique of doing it.If you really care about your fitness, you must visit our webs...Feb 15, 2022 · Learn the benefits, how-to, and muscles worked of the lat pulldown, a popular exercise for back and arm muscles. Find out the variations, tips, and variations of this exercise to target your goals and comfort level. May 21, 2016 · Force: Pull; Starting position. Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports. Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart. Execution. Exhale as you slowly pull the bar down until it touches the upper part of your chest. Understanding Lat Pull Downs. Lat pull downs are a popular exercise that primarily targets the latissimus dorsi muscles, which are located on the sides of your back. These muscles, commonly referred to as the “lats,” play a significant role in various pulling movements and contribute to the overall width and thickness of your back. SHOP FOR …By following the 7 tips below, you’ll be able to avoid shoulder pain when doing lat pulldown: Change Your Grip. Tuck Your Elbows In. Maintain A Neutral Spine. Pull The Bar Down In Front Of Your Head. Use A Sensible Weight. Keep Your Forearms Vertical. Retract Your Scapula. Let’s explore these in more detail.Nudge your thighs under the thigh pads and plant your feet flat on the floor. Pull the bar toward your chest. Once the bar is underneath your chin (or touches your chest, if you want to make the exercise harder), reverse the movement to return to the starting position. 3. Straight-Arm Lat Pulldown.Best Lat Pull-down Machine for Home: Titan Plate Tower; Best Commercial Lat Pull-down Machine: XMark Lat Pull-Down; Best Wall Mounted Lat Pull-down Machine: Valor Fitness BD-62; Best Overall Lat Pull-Down Machine - Force USA Lat Pull-Down. SPECS. Dimensions: 78.7" (L) x 47.2" (W) x 86.6" (H) (Adds 60cm to the depth of …Lat Pulldown Instructions. Start by grabbing the wide grip bar of a lat pulldown machine. Sit with your thighs under the supports. Pull down the cable bar to your upper chest. Allow the bar to pull your arms back up until fully extending your shoulders. Repeat these lat pulldowns for sets of 8-12 reps.If an extreme narcissist were religious, he would worship himself. He would apply to himself the phrase that s If an extreme narcissist were religious, he would worship himself. He...XMARK's Lat Pull-Down Machine with Low-Row is constructed using high-quality materials and designed for smooth performance. This machine is built to last.Jan 3, 2023 · Best Lat Pull-down Machine for Strength Training: REP Fitness Plate Lat Pull-Down. Best Budget Lat Pull-down Machine: Body-Solid Powerline. Best Lat Pull-down Machine for Home: Titan Plate Tower. Best Commercial Lat Pull-down Machine: XMark Lat Pull-Down. Best Wall Mounted Lat Pull-down Machine: Valor Fitness BD-62. The Lat Pull-down with a pronated wide grip primarily involves the shoulder joint and the elbow joint. As you initiate the movement, shoulder extension occurs, where your arms move downward from an elevated position. Simultaneously, your elbows flex, bringing the bar down towards your upper chest. The main muscles engaged in this exercise ...It's possible to apply for a credit card without a hard pull of your credit. We list the credit cards, including store cards, that only do a soft pull. If your credit score is youn...Understanding Lat Pull Downs. Lat pull downs are a popular exercise that primarily targets the latissimus dorsi muscles, which are located on the sides of your back. These muscles, commonly referred to as the “lats,” play a significant role in various pulling movements and contribute to the overall width and thickness of your back. SHOP FOR …By following the 7 tips below, you’ll be able to avoid shoulder pain when doing lat pulldown: Change Your Grip. Tuck Your Elbows In. Maintain A Neutral Spine. Pull The Bar Down In Front Of Your Head. Use A Sensible Weight. Keep Your Forearms Vertical. Retract Your Scapula. Let’s explore these in more detail.These lat pulldown exercises are great alternatives you can use without a machine to build massive lats and insane upper body pulling strength. Piecing these exercises together into a training program would look something like this: A1) Pull-Up 4 x 5-8. B1) Band Assisted Chin-Up OR Band Lat Pulldown 4 x 10-15. C1) Dumbbell Pullover 3 …Instructions. Preparation. Grasp cable bar with wide grip. Sit with thighs under supports. Execution. Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat. The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. The cable lat pull-down is done where the handle is moved via a cable pulley, as opposed to doing pull ...Grab the bar with both hands with supinated grip, hands shoulder-width apart, feet in the air. Engage the core, keep the spine longs, and chest out. Lift the body up, bringing your chest closer to the bar. Pause a moment and lower your body to starting position slowly in a controlled motion. This completes one rep.As much as possible, pull your shoulders and elbows back. Pull the band down and raise your elbows slightly to accommodate the movement. Pull until the handles are even with your shoulders. Slowly return to the starting position to complete one rep. Run through 10 per set and 3 sets per workout. 3. Dumbbell PulloversNot setting your shoulders will make the exercise less effective. 3. Chin Up. The chin up is a lat pull-down alternative that focuses on the biceps and the upper back muscles. It is an effective close grip pull-down alternative and is easier than the pull-up. The chin-up is suitable for beginner-level workouts.Close Grip Lat Pull Down Instructions. Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double underhand) at shoulder width. Initiate the …Barbell Rows: 3×15 for your upper back and spinal erectors. Barbell Pullovers: 3×12 to challenge your lats under a deep stretch, and to make sure they get a chance to be the limiting factor on a lift. If you’re using dumbbells: Dumbbell Romanian Deadlifts: 3×10+ for your spinal erectors and upper traps.Ulalov Lat Pulldown Bar with Handles. $90 at Amazon. This sturdy, solid steel lat pulldown bar is set apart thanks to the handles. It has a rubber grip on the handles and bar, and can withstand up ...Pick up the dumbbells and engage the entire posterior chain, keeping the neck neutral. Drive the balls of the feet into the ground and squeeze the glutes as you pull the elbows up and back. Row the weights to either side of the torso and hold briefly, squeezing the shoulder blades back and down.3. Increased Upper Body Strength and Improved Posture. Lat pulldowns can stimulate muscular growth across your back and shoulders by stimulating your latissimus dorsi and rear delts. Also, lat pulldowns …Straight Arm Lat Pull-down. How to: Start by grabbing the rope handles from the top pulley of a pulldown machine with your palms facing each other. Bend 30-degrees forward at the waist with your ...When a drawer pull on a piece of furniture gets damaged or goes missing, it can be a pain to track down a matching one to replace it. Create your own custom drawer pulls for an ea...Close Grip Lat Pull Down Instructions. Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double underhand) at shoulder width. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. The Bench dimensions are 59” L x 23.5” W x 9” H. Setup weight is 35 lbs. Folded size – 51” L x 23.5” W x 9” H. Get Discounted Price on Amazon. 2. Xmark Lat Pulldown: XMark Heavy Duty LAT Pulldown and Low Row Cable Machine with High and Low Pulley Stations and Flip-Up Footplate (Plates Not Included) More Info.Lateral Pull-down. The pull-down is a strength training exercise which targets the latissimus dorsi, or back muscles. The pull-down motion can be performed so the front of the chest or above the shoulders to isolate the supporting muscle groups. Works the lats biceps, middle back and shoulders. Strength.Aug 7, 2023 · Step 3 — Pull and Tuck. Credit: Wood Water Wall / Shutterstock. Once you’re set up and braced, take a deep breath and then pull the handle down to your upper chest. Tuck your elbows in tight ... Instructions. Select the weight on the machine. Grab the bar with both hands wider than shoulder-width. Sit down on the bench, keeping your arms extended and lifting the weight stack off the ground. Pull the bar down with your back and biceps until it reaches your chin. Return the bar to the initial position and repeat. Release the tension on ...The pull-down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. The cable lat pull-down is done where the handle is moved via a cable pulley, as opposed to doing pull ... Many causes of lateral knee pain are similar to those of inner knee pain:. meniscus tear; knee contusion; arthritis; Other causes include: Iliotibial band syndrome (ITBS): The iliotibial band is a ...Apr 5, 2023 · 02/21/2024 09:25 pm GMT. The CAP Barbell – Lat Pulldown Bar is the best lat pulldown bar overall as it features a revolving hanger and diamond knurling. You can also choose a chrome bar with rubber grips if you prefer, and either way, it attaches easily to a home gym or Smith machine for a better upper body workout. If you underestimate your strength, no biggie, just add more weight on the next set of 5. Then after that 5 x 5, finish up with a light back-off set of 10 reps. Example: Ramp-up set 1: 10 reps with a 45-pound plate on each side = 90 pounds total. Ramp-up set 2: 10 reps with a 45 and 25 on each side = 140 pounds total.Learn how to do lateral pulldowns with the correct form, the benefits of this gym staple for back muscles, and the different variations you can try. Find out the …The US has three options if it does pull out, each with a different timeline. Two news organizations are reporting that US president Donald Trump has decided to pull out of the Par...Written by MasterClass. Last updated: Jun 7, 2021 • 3 min read. If you’re looking for a new back exercise to include in your strength-training program, try the lat …BEST TRICEPS ROUTINE. When assembling a triceps routine, try to include at least one exercise that better targets the lateral and medial heads and at least one that better targets the long head. Here’s a sample routine that includes two of each: Rope Pushdowns — 3 sets x 10-12 reps. EZ-bar Overhead Triceps Extensions — 3 sets x 10 …How To Do A Lat Pulldown CORRECTLY. 580,043 views. 12K. How To Do A Lat Pulldown CORRECTLYHere are some simple tips and cues to help you get the most out of the lat …Instructions. Sit at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width. Your arms should be completely straight and your torso upright. Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position. United Airlines is pulling out of Pueblo, Colorado, amid a pilot shortage and demand downturn that's caused the airline to cut service to over 25 U.S. cities during the pandemic. S...The Aura G3-S30 Lat Pulldown's straight bar with angled ends ensures correct arm and wrist position throughout the entire range of motion.Equipment needed: Lat pull-down cable machine with a long bar attached. How to do it: 1. Sit on a lat pull-down machine and grab the attached bar with an …My back workout, which I hit twice a week. First back day: Wide Grip Pulldown/Pullup 5 x 8-10. Close Grip Pulldown 4 x 10. Rear Widegrip Pulldown 3 x 12. Bent over BB row 4 x 8-10. Cable Row 4 x 6-10. Back Ext 3 x 12. Second Back Day:All you need to do is just move the cable from a high position to a mid- or low position and you would be ready to go. For performing lat pulldowns on a cable machine, you need to set up the pulley at the topmost position. For executing the cable lat pulldown movement, you can either sit on the floor or a bench.Lateral erosion is one of the three different ways that rivers and streams erode their banks and beds. As the term implies, lateral erosion is the erosion that occurs on the sides,...Grasp the bar with an overhand grip, your hands wider than shoulder width apart and arms completely extended. 3. Action. Here's how you perform the lat pulldown: Exhale as you pull the bar down slowly until it reaches your chest. Pause for a count or two and contract your shoulder blades. Inhale and slowly return to the starting position.How to do Lat Pulldowns (AVOID MISTAKES!) ATHLEAN-X™. 13.5M subscribers. Subscribed. 22K. 592K views 4 months ago. Do you know how to do lat …Are cards that don't require a hard pull on your credit card worth it? Editor’s note: This post has been updated with new information. A credit card application will usually result...When it comes to finding the perfect fit for your wardrobe, Rafaella pull on pants are the ideal choice. Not only do they provide a comfortable fit, but they also offer a range of ...Kneel facing the machine with your body upright. Hold a short bar above your head with an overhand grip, palms facing forwards. Pull the bar down by bringing your elbows in to your sides. Then press the bar down, keeping your elbows by your sides. Reverse the movement to return to the starting position.Jan 25, 2019 · The Lat Pulldown is a great exercise to build your back but people often get it wrong! Here Danny shows you how to properly perform the lat pulldown and cove... As much as possible, pull your shoulders and elbows back. Pull the band down and raise your elbows slightly to accommodate the movement. Pull until the handles are even with your shoulders. Slowly return to the starting position to complete one rep. Run through 10 per set and 3 sets per workout. 3. Dumbbell PulloversJan 29, 2024 · How to do it: Attach a single D-handle to the cable machine’s pulley. Adjust the machine to your preferred specs and sit down. Get into the standard pulldown position and pull the handle down towards your sternum. Pause at the bottom, squeezing the contraction. Slowly guide the handle back to the starting position.
Lat Pulldown Technique. Performing lat pulldowns have a similar range of motion to pull-ups, however, you’re able to use a stricter form because of your seated posture and adjust the weight depending on your level of strength. Sit on the lat pulldown machine and adjust the knee pad so that there is no free space and you’re tightly seated.. Amazon kindle price
Straight Arm Lat Pull Down Instructions. Attach a wide grip handle to a cable stack and assume a standing position. Grasp the handle with a pronated grip (double overhand) at roughly shoulder width and lean forward slightly by hinging at the hips. Keep the elbow slightly flexed and initiate the movement by depressing the shoulder blades and ...Endlessly pulling down on a lat machine can be a great way to build strength in your back – but did you know that lat pulldown alternatives are essential to your strength development?. Strength works through a variety of principles, but the most important is overload.. Overload describes a system by which you continuously load the muscle with a variable stimulus – …The 810XLT’s lat pull down attachment. You get all of the bells and whistles that comes with a low-priced power cage, included 2” by 2” steel construction, safety pins, a multi-grip pull-up bar, and a total weight capacity of 800lbs. The lat pulldown attachment is a top and bottom pulley system that attaches at the back of the cage.Feb 15, 2022 · Learn the benefits, how-to, and muscles worked of the lat pulldown, a popular exercise for back and arm muscles. Find out the variations, tips, and variations of this exercise to target your goals and comfort level. Lat pulldown bars are important tools for athletes looking to build their back. Lat pulldown bars come in a variety of shapes, designs, weights, lengths, and grips.Instructions. Select the weight on the machine. Grab the bar with both hands wider than shoulder-width. Sit down on the bench, keeping your arms extended and lifting the weight stack off the ground. Pull the bar down with your back and biceps until it reaches your chin. Return the bar to the initial position and repeat. Release the tension on ...Credit report pulls are a common part of most of our financial lives. A company may want to run one when you’re about to get a new loan or you’re asking for an increase to your cre...Learn the proper technique to a Squat Position Lat Pulldown.Knowing how to pull an IP address is a useful skill for anyone who works in the tech industry. Whether you’re a network administrator, web developer, or security specialist, having...Considering the main objectives of the exercise, the authors singled out the lat pull-down to the front as the better choice. Stress on the Shoulder Joint and Rotator Cuffs. But muscle activation isn't the only consideration when evaluating the lat pull-down; stress on the shoulder joint is an important factor as well.The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down. Strength and Conditioning Journal. 35. 75-78. 10.1519/SSC.0b013e318282120e. Plantz MA, Bordoni B. Anatomy, Shoulder and Upper Limb, Brachialis Muscle. [Updated 2022 Feb 22]. In: StatPearls [Internet]. Treasure …May 21, 2016 · Force: Pull; Starting position. Choose your weight and sit on the lat pull-down machine, adjusting it so that your thighs fit under the supports. Grasp the bar with a pronated (overhand) grip, with your hands more than shoulder-width apart. Execution. Exhale as you slowly pull the bar down until it touches the upper part of your chest. As much as possible, pull your shoulders and elbows back. Pull the band down and raise your elbows slightly to accommodate the movement. Pull until the handles are even with your shoulders. Slowly return to the starting position to complete one rep. Run through 10 per set and 3 sets per workout. 3. Dumbbell PulloversMany causes of lateral knee pain are similar to those of inner knee pain:. meniscus tear; knee contusion; arthritis; Other causes include: Iliotibial band syndrome (ITBS): The iliotibial band is a ...Jan 9, 2023 · The lat pulldown is a strength training exercise that targets the muscles of the back, particularly the latissimus dorsi. It is performed using a weight machine that has a bar attached to a cable. The exercise involves pulling the bar down towards the chest while seated and keeping the elbows close to the body. The lat pulldown is a good exercise for strengthening the upper back, improving ... Lat Pull Down Bar 39.37In for Cable Machine, Detachable Lat Pulldown Attachments, Rubber Wrapped Lat Pulldown Bar, Exercises Tricep Back Muscles, LAT Bar Pull Down Attachment for Gym Pulley System 4.7 out of 5 stars 176If you underestimate your strength, no biggie, just add more weight on the next set of 5. Then after that 5 x 5, finish up with a light back-off set of 10 reps. Example: Ramp-up set 1: 10 reps with a 45-pound plate on each side = 90 pounds total. Ramp-up set 2: 10 reps with a 45 and 25 on each side = 140 pounds total.Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down. Instructions. Select the weight on the machine. Grab the bar with both hands wider than shoulder-width. Sit down on the bench, keeping your arms extended and lifting the weight stack off the ground. Pull the bar down with your back and biceps until it reaches your chin. Return the bar to the initial position and repeat. Release the tension on ...Grab the pulldown bar with your palms facing forward at a grip outside of shoulder width. Place your knees under the knee pad and sit down. From this position, arch slightly at the upper back so that your chest is sticking out some. Next, depress and retract your scapula to lock your shoulder blades in place..