This well-known exercise is an ideal strength training for both beginners and advanced. It targets the muscles in the back, shoulders and arms, especially the latissimus dorsi muscle and the biceps. The flexors in the hips and abs stabilize the exerciser on the bench. Other back muscles are used to retract the shoulder blade. The lat pulldown can improve your posture and is recommended for sports with gripping and pulling movements. This is a gym exercise that must be performed on the right equipment.
How
Place hands slightly more than shoulder-width apart on the bar, palms facing away from the body. Sit up straight, with your thighs firmly under the roller cushions. Pull the bar down below the chin and squeeze the shoulder blades together. Lower the weight in a controlled motion until arms are straight.
Do it well
Remain upright throughout the exercise and do not lean back
Warning
Do not pull the bar down behind the head; Due to the tension on the shoulder capsule, there is a risk of neck injuries.
Variations
Light
Try a close grip lat pulldown if you find it difficult to hold the bar properly. Place your hands on the bar less than shoulder-width apart, palms facing your body. Pull the bar down below the chin and squeeze the shoulder blades together. Lower the weight in a controlled manner until the arms are straight.
Heavy
Replace the rod with a rope. This way the arms and back are better trained and holding it becomes a challenge.
Active muscles
- Teres major
- Latissimus dorsi
- Biceps brachii
- Brachialis
- Brachioradialis
- Achterste deltoideus