How to Have a Strong Back
Written: Jan 26 '05
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Product Rating:
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Pros: Can work most body parts easily.
Cons: Hard to work your legs.
The Bottom Line: I like this machine. However for the money I like the Crossbar by Weider better.
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| jo.com's Full Review: Yukon Fitness Competitor Lat Pulldown Machine |
One of the hallmark exercises in the world of weight lifting is called a lat pulldown. The Yukon line is not seen in many large gyms. I have had experience with the Yukon line in a couple of small gyms. The Yukon line has two very different types of Lat Pulldown Machines. I am reviewing the Yukon Fitness Competitor. Exercise machines basically come in two types. One has a stack. What I mean by that is that weights are stacked on top of each other and moved together. You do not have to move them. If I want 50 pounds I put a pin in the 50 pound weight in the stack and all the weights above it are lifted at the same time. If, for example, they are in increments of 10 I would be lifting 5 stacks.
The other type of machine that is more common to the Yukon line is very similar to the Hammer Strength Line. Cap Olympic Weights Plates that you carry and put on the machine are what make you lift 50 pounds. Yukon makes the Lat Pulldown Machine with plates. Keep your eyes posted. I will be reviewing and comparing these two.
About this machine:
This is so much more than just a lat machine it should have another name. On any lat machine other exercises can be done but if you belong to a gym you probably only use this for one exercise, which is the lat pulldown. However if you get it for home you can work your back in different areas, with different exercises. In addition if you are not familiar with lat pull down machines they work with a cable. The attachments go on a pin like piece of metal which attaches to the cable. It is the cable that pulls up the stack of weights. I have used lat machines for other body parts because I know how. People looking for a machine that works more than their backs only may not understand that the Competitor has two cables making it a versatile piece of equipment.
The machine is 83 inches high by 23 inches wide by 65 inches long. It weighs 100 pounds but with the stack it weighs 300 pounds. So you get 200 pounds of weights which can be upgraded. You will get two free lat bars. One is a 48 inch bar and one is an 18 inch bar. Not only can you do a lat pull down but you can do what are called a narrow Dickerson and wide Dickerson, tricep pushdowns, seated rows as well as bicep curls and upright rows so this really is a versatile piece.
The seat is a short seat rather than a bench. It is soft and nicely cushioned. The knee pad is adjustable which is the traditional way I am used to using lat machines. There are two knee pads but they act as one unit. They are foam padded and very comfortable
The Lat Competitor has a foot plate that you just lift when you want to do seated rows. You can keep it in the upright position if you want. You just have to be careful and remember that the two plates are up or you can trip over them. The foot plate is ribbed so when you are standing and doing perhaps an upright row you will stand on the plates making your foot grip sturdy. Of course you can lift up the foot plates if you would rather not stand on them. I prefer not to stand on them but I think if you are just starting out is helps to get your positioning right. In a sense it gives you an idea of where to stand.
I found this machine to work really nicely. The plates move inside the frame without noise. What happens with many machines is that the stack is inside the frame. Oftentimes you will hear the stack hitting against the frame or if I have not put the pin in all the way because I cannot get it in all the way it hits against the frame making a lot of noise. You will not find that with the Yukon since the weights are not inside a frame. They stand behind the major pole of this machine and slide up two poles quietly. If at any time you have a problem and they stick or squeak you can use some oil but there is a lifetime warranty on the machine.
I am a Personal Trainer and will take you through using this machine and a few of the exercises that I do on the Yukon Lat Competitor machine.
The first exercise I will teach you is called the upright row. This works the trapezius muscles (known as the traps) which are visually right in the center of your upper back. Upright rows also work the deltoids or shoulder muscles. The deltoids have three lobes of muscle called heads- anterior or front, medial or side and posterior or rear. The upright row works the front deltoids. The bar will be on the lower cable. Use an overhand grip holding your hands about 8 inches apart. Lift the barbell straight up keeping it close to your body until it touches your chin. Keep your back straight. You should feel this in your traps. From the top lower it with control and keep on going.
As I said the lat pulldown comes first in any back routine I do or I work up for a client. Once I have adjusted the knee pad I then stand up and grab the long lat bar. Grabbing the ends I pull it down having put the pin in the correct weight and sit down as the bar comes down. Once there I do not have to get up again until I am done. I then do a lat pulldown. I have brought the bar down to much chest making sure to use my back and not my biceps to do so, hold for a moment and then allow my arms to bring the bar back up so my arms are extended. Then I start again and bring the bar down to my chest. Do this 12 times. If you can do this 12 times at the weight you have used, increase the amount of weight you are using.
Since the machine comes with a short bar and the foot plate I will take you through a seated row. This works the lower latissiumus dorsi (lat) muscles. These are the largest muscles in the back running from below the shoulder down to the small of your back on both sides. On commercial machines you will usually be sitting on a bench with your feet against a plate or on the floor. I have also used machines in small gyms especially apartment or hotel gyms in which I am sitting on the floor as I am on the Yukon lat Competitor. If you have this machine in your basement and do not like the idea of sitting on the floor, just put a mat down. I have used machines that have no foot plates so I really like the fact that Yukon has added this feature.
Although they claim that the footplate maintains the correct biomechanical angle during low rows I think that although it helps maintain good form, improper form can still happen. The key to a seated row if that when you grab the bar and pull it to you your back should remain straight. You are not going to bend back. That is where the foot plate really will not help. If you are working with a partner perhaps at home, what you can do which really helps is have your partner put his or her knee against your back. This will stop you from leaning backward and ensure that you are working hard.
It takes a couple of seconds to take the short bar off the lower cable and attach it to the upper cable after taking off the long bar. This is really a simple process.
My final thoughts:
I really like the Yukon Competitor. Since it is so versatile I would certainly recommend it as a nice piece for your home. If it did not have the lower cable I would not be so excited about it. I can virtually work every part of my body on this machine. Ankle straps can be bought to work the legs but usually only women use this attachment.
Since it is not a total piece of equipment I am giving it 4 stars. My favorite at this point is still Weider CrossBar. Men particiularly may not want to spend $500 on the Competitor.
Please feel free to leave me a question or comment. You may e-mail me privately as well if you have other questions about weight training.
Other reviews in which you may be interested:
What you should know about the Bowflex Brand • Bowflex Xtreme XTLU • Bowflex UltimateCrossbow • Weider CrossBar
How to Choose a Health Club • World Gym • Curves for Women • PowerHouse Gym
Precise Ab Trainer Club Pro • Stamina AB Hyper Extension Bench • Thane AB-DOer Pro • Ab Lounger • Yukon Ab Crunch Machine
Fitness Quest Air Rower • ProForm Treadmill • StairMaster 4600PT Stepper • Cybex Pro Teadmill • Cybex 900T treadmill • Cybex Arc Trainer • Precor EFX546 Elliptical Trainer • Concept II rower • Precor C846 Recumbent • NordicTrack Classic Pro skier • LifeFitness LifeCycle" • Yukon Seated Calf Machine
Cap Olympic Weights • Cap Double D Handle • Cap Barbell Chromed Hollow 48-Inch Lat Pull Machine Bar • Cap Barbell Chromed Hollow 18-Inch Low Row T Bar • Cap Barbell Pull Down Rope
Reebok Resistance Tubes • Spri Xerdisc • Spri Very Light Tubes • Spri Light Tubes • Spri Foam Rollers • Spri Medium Tubes • Spri Body Bar
Ab Revolutionizer • Stamina AB Hyper Extension Bench • Thane AB-DOer Pro • Ab Lounger • Yukon Ab Crunch Machine
Phoenix Bench • WAI Yoga Ball Kit 151 • Precor StretchTrainer
Butt Blaster • Pilates Magic Circle • Yoga & Pilates Circle
Recommended:
Yes
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