To properly accomplish this exercise the person sits on a bench as part of a Lat pulldown machine. The feet should be flat on the floor and knees tucked under a padded bar, to keep the athlete seated firmly. Depending on the desired width of the grasp (moving hands closer, or farther apart will stress different parts of the muscles) grasp the overhead bar in a pronated, sometimes called overhand grip (palms facing away from you towards the front, knuckles up and toward the rear) pull your shoulders straight down towards the floor and pull smoothly downwards on the bar. The move should be executed by concentrating on attempting to bring the shoulder blades together in the back and your elbows as far towards the floor as possible. Do not lean back and use your body weight to pull the bar down. Arch your back in the middle and complete the downward move by touching the center of the bar to the collarbone area or upper chest. Hold in this position briefly, concentrating on form and bringing the shoulder blades close and contracting the Lat. Slowly and in a controlled manner, return the bar upward until your arms are straight, then move your shoulder blades wide and shoulders up high as if you are shrugging and allow the pull of the bar to stretch the muscles in your back that were contracted performing the exercise. Relax for a second, pause and repeat the exercise until repetitions are complete or muscle is exhausted, according to your plan. The finish, at the top of the reach and the downward shoulder movement at the beginning, is very important in ensuring complete muscle involvement and maximizing benefits derived from performing the exercise.
Muscles Targeted: Upper Back, Middle Back, Biceps and Forearms.
The key to lat pulldown is to keep your back straight throughout the movement.
You should just be able to reach the bar when you stretch up. If you can’t, adjust the seat or bar hanger cable or chain.
• Don’t sway too far back when pulling down. A little way is okay in order to fit the bar under the chin but don’t sway back to get it lower. This is an exercise for the back and lats and not the arms.
• Don’t pull down behind the neck. For several reasons this could be dangerous. The shoulder and neck joints may end up in positions in which they are vulnerable to injury. More experienced trainers may practise this exercise but many don’t
This exercise can be varied by changing two major positions involving the grip. Different widths of the hands from nearly twice as wide as shoulder width to as close as inside the shoulder, and changing the position of the hands from overhand, to supinated, to parallel will alter the path the elbows take and thus stress different portions of the muscle. In addition, multiple cables may be used by advanced bodybuilders to escape the motion limitations imposed by the use of a single bar.Author Information