The lat pulldown works by pulling an overhead bar down to chest level. This exercise targets muscles in the back: Latissimus dorsi (“lats”) Rhomboids, Teres Major, Middle back along with the Biceps. Exercising these muscles works to improve pulling strength and posture.
- Sit tall at the machine with thigh pads adjusted and place feet flat on floor. Using an overhand grip, grasp the bar slightly wider than shoulder-width.
- Engage core & retract shoulder blades to begin pulling down on the bar (towards chin) while leaning back slightly (~10 to 15 degrees). Avoid excessive movement; do not pull the bar down below chest level.
- To return to start position, control the bar, making sure that it goes back up slowly. At this point, the arms should extend fully, but elbows are not locked. Tension is maintained in the back as muscles continue to be exercised.
- Do not let the weight crash into the stack, control the weight in both directions.
- To prevent arching of the back. maintain an upright posture and keep core engaged.
- Initiate the movement with the lats, not the forearms.
- Perform the Lat Pulldown slowly and with control.
Using different grips on the lat pull down will provide different muscular emphasis:
- Wide Grip: Emphasizes the upper lats; can create a broader back.
- Close Grip: Focuses more on the mid back.
- Underhand Grip: Emphasizes use of the biceps and still works the lats.
- Straight Arm: Isolates the lats (Biceps are not involved); works to improve the mind-muscle connection.
If you have any questions or pre-existing conditions check with your healthcare provider before practicing the lat pulldown exercise.
Nancy L. Fitness 