Lat Pulldown

Overview

How to do it

1. 1

   Attach a wide handle bar to the cable first.

2. 2

   Take a seat on the lat pulldown machine. Place your feet flat on the floor and press your knees firmly into the pad. Keep your thighs parallel to the ground.

3. 3

   Hold the bar with both hands. Turn your palms away from you and set your grip wider than shoulder-width apart.

4. 4

   Keep your back straight and your chest lifted, then contract your back muscles to pull the bar down to your chest. Point your elbows downward and keep them close to your body.

5. 5

   When the bar reaches your chest, pause for one second. Then lower it slowly back to the starting position and fully extend your arms.

6. 6

   Complete the desired number of reps.

7. 7

   Do not use momentum to bring the bar down. Move with control and concentrate on working your back muscles.

8. 8

   Throughout the exercise, keep your shoulders down and away from your ears.

9. 9

   Breathe out as you pull the bar toward your chest, then breathe in as you return it to the starting position.

10. 10

    Begin with a lighter weight so you can lock in proper form and technique, then increase the weight gradually as you get stronger.

Muscles worked

Target

Latissimus Dorsi، Dynamic Stabilizers Triceps، Long Head

Synergists

Levator Scapulae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Biceps Brachii، Brachioradialis، Brachialis