The lat pulldown exercise is a basic building block of the complete upper body workout. To achieve the highly desirable triangular shape that men strive for, it is an essential. It is the lat pull down that helps define the side of the back by building the lats. Done correctly, this is an effective and safe exercise; done improperly, it can contribute to neck injuries
Standard Lat Pulldown
Attach the long bar to the machine and set the thigh pads so that they are comfortably snug when in a seated position. Ensure that the bar is slightly in front of the body’s position when seated. Maintain a 90° angle in the knees in this position with feet flat on the ground.
Reach up and grab the bar, palms facing out, at a width slightly greater than your shoulders.
Pull the bar down symmetrically past your face so that it just grazes your chest. Hold for a second and release upwards again. This motion should be done deliberately and slowly.
Keep your shoulders down and shoulder blades pulled back so that you maximize the effect upon the lats.
Wide/Narrow Grip Pulldown
An alternative to the traditional pulldown is the wide grip lat pulldown or the closed grip pulldown. As their names imply the difference is the placement of the hands. In the wide grip pulldown, the hands are placed significantly farther apart than the shoulders while in the close grip they are placed inside the line drawn by the shoulders.
The rest of the exercise is performed identically to the traditional pulldown, but by changing placement of the hands, different parts of the muscle are targeted. This is a way to address all the tissues within the latissimus dorsi equally.
Reverse Hand Position
By turning the palms outwards instead of inwards, you target bulk more than size. The above variations are good at developing a broader muscle; this will give you one which is thicker.
Tags: isolator fitness, lat pull down exercise, lat pull down exercises, lat pulldown exercise, lat pulldown exercises, the isolator
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