The Lat pull-down exercises work the back muscles. It’s performed on a desk equipped with adjustable resistance plates.
When seated, hold a bar that is hanging towards you until you be at chin level, then let it go back up, allowing you to control it for one repetition. Lat pull-down exercise can be performed as part of an upper-body exercise for strength.
The lat pull-down is a workout that is used to build muscles in the back. While the exercise is designed to concentrate on the lats, it is likely to also see a lot of middle back and bicep activation.
The back muscles are a group that needs a good amount of flexibility. Therefore, try experimenting with various hand positions and angles to boost the growth of your back muscles.
Guidelines for Lat pull-down
- Take the bar in wide hands and an overhand grip with knuckles up. Different grips and positions are feasible, but you should start with this basic grip.
- The bar should be pulled down until it’s nearly at the level of your chin. Breathe in the downward motion. If you are able to shift just a little backward is fine, but try for keeping the upper body still. Make sure your feet are flat on the ground and work your abs while pulling. The end of the movement should be the point at which your elbows cannot move downwards anymore without moving backward. You must stop there and not lower.
- Press the shoulder blades to each other and keep your shoulders square.
- From the lower position, keeping an arm close to the chin gradually returns the bar to its beginning position, while controlling the gradual climb. Be careful not to let it fall into the plates of weights.
- Continue until you’ve completed 8-12 repetitions in one set. Refresh, then complete your set program.
- The Lat pull-down targets the latissimus doesrsi often referred to in the form of the “lats,” which is the muscle that is located under the armpits that extend across the back and along the sides. By separating the back muscles during this workout, you are able to concentrate on them with a minimum of effort without putting pressure on the triceps or biceps.
- It is important to focus on the back muscles to help maintain a good posture and help with pulling, such as opening a door, launching the lawnmower, swimming, or even pulling up. A strong back can aid in relieving some types of back discomfort.
- Maintain a certain amount of tension in your abdominal muscles as you pull the bar towards your body, to ensure that you don’t slouch too much through the spine.
- Do not allow momentum to determine the movements. Control the dumbbells for the duration of each rep.
- If you notice your biceps being over-used and your back remains tense, you might consider using the wrong grip (i.e. don’t wrap your thumb in the middle of the dumbbell).
- Don’t let your head move forward while pulling.
- In the same way, make sure the shoulder blade is moving over your ribs. Don’t put the shoulder blade and let it move freely across the joint.
- The shoulder should internally rotate and slightly shrug towards a high point of movement. It is likely that you will reverse the movement and then depress the shoulder blade before beginning to push with your arm.
Alternates to allow for Lat pull-down
- Wide-Grip Rear Pull-Up