Lat Pulldown | Back Exercise, Form, Benifits

The Lat pulldown is a Fantastic Exercise to strengthen The latissimus dorsi muscle, the broadest muscle in your back, promotes good posture and stability.


1:–Keep The Chest Out:– The Back Muscle contract when the Shoulder is retracted (pulled back). Keeping the chest out during the movement (on both the down and up phases) is a Great cue to ensure this Occurs.

2:–Squeeze The Scapulae:– At the times of bottom of each rep, squeeze your shoulder blades together while also pulling them down. This is how you reach full contraction in the back mussels. Hold this squeeze at least 2 counts on every rep.

3:–Connect With Your Lats:– The back is a difficult collection of muscles to fully stimulate; The biceps so often take over in pulling movements whether you realize it or not. The common results. A back workout that barely trains the back. That’s why it’s critical to achieve a strong mind-muscle connection with the lats whenever you train them. You do this with extreme concentration and focus on these target muscles during every set.

Lat PullDown Variations

Underhand lat pulldown

Switch your grip on the bar so you’re holding it with your palms facing you and your hands shoulder-width apart. By changing to an underhand grip you recruit your biceps to help with the movement, which has the added benefit of taking some of the load off your lats if they are tiring towards the end of a back workout. Holding the bar with that underhand grip, pull it down to below chin height, keeping your chest up throughout. Pause at the bottom of the movement, then take the bar back up under control.

Wide-grip lat pulldown

The wider your grip, the more the lats have to work during the exercise. Your grip should be fairly wide even with the standard version of the lat pull-down, but with this variation, you take your hands right to the ends of the bar. Other than that, the form is the same as the standard lat pull-down. Pull the bar down to your upper chest, pause for a beat while squeezing your lats, then take the bar back up under control.

Unilateral lat pulldown

This single-arm variation works each side of your body individually, which is a great way to ensure that a stronger side isn’t doing all of the heavy lifting (or in this case, pulling) as with the standard exercise. Replace the bar on the machine with a handle and hold it with your palm facing away from you. Turn your palm to face you as you pull the handle down, before slowly returning to the starting position. Do all the reps on one arm, then switch to the other.

Close-grip lat pulldown to triceps press-down

You shouldn’t be feeling the burn in your triceps with a standard pull-down – if you are, it means you’re not engaging the lats as you should be. This variation of the move, however, does hit the upper arms hard. Kneel facing the machine with your body upright. Hold a short bar above your head with an overhand grip, palms facing forwards. Pull the bar down by bringing your elbows into your sides. Then press the bar down, keeping your elbows by your sides. Reverse the movement to return to the starting position.

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