Lat Pulldowns

Lat pulldowns are one of the only machine based exercises that I actually perform on a regular basis. Due to the fact that the lat pulldown machine anchors your lower body in place during this exercise, you are able to focus the full brunt of the weight on the upper portion of your latissimus dorsi by focusing on squeezing your lats at the bottom of the movement.

A lot of people still perform lat pulldowns behind their head but I strongly discourage that because in my opinion, the risk of a serious shoulder injury simply outweighs any potential muscle stimulation that you may receive by performing the exercise this way. Not only that, but lat pulldowns behind your head do not allow you to perform this movement with as heavy a weight as a simple front pulldown does.

If you're not sure how to perform the lat pull down check out this exercise demonstration video...

 Ideal Lat Pulldown Form

Muscles Used During The Bent Over Row Target Body Part: Upper Back Primary Muscles: Latissimus Dorsi Secondary Muscles: Trapezius, Rhomboids, Biceps Brachii, Brachialis

Starting Position: From either a seated or standing position, grasp the handles or bar with a closed overhand grip (palms facing forwards and thumbs wrapped around the handle/bar) with a grip wider than shoulder-width. If standing, assume a split-stance position for better stability, stiffening your core and abdominal muscles to keep your torso erect to prevent excessive arching in the low back.

If sitting, lean backwards slightly with your feet firmly placed on the floor, securing your thighs under a pad to anchor your body. Extend your elbows, set your scapulae to avoid shrugging (depress and retract or pull your shoulders and back) and stiffen your core and abdominal muscles to avoid any arching in the low back.

Downward Phase: Gently exhale and pull the bar down towards the upper chest, guiding your elbows down towards your sides in a nice straight line. To emphasize the back muscles, think about pulling your elbows to your ribs. Continue to pull until the handles or the bar touch the upper-chest area or the elbows begin flare backwards. Maintain your torso position throughout the movement (standing vertical or sitting with a slight backwards lean).

Upward Phase: Inhale and slowly allow the elbows to extend back to the starting position, but avoid the tendency of the scapulae (shoulder blades) to shrug upwards. Maintain the position of your torso.

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