LAT PULLDOWN

For anyone looking to build an impressive physique, the Latissimus Dorsi muscle should be a priority since it creates the much sought-after and powerful looking V-taper in men and accentuates a smaller waistline in women. The Lat Pulldown is an ideal exercise compared to other back developing exercises such as the Row and Deadlift since it is very effective at isolating this muscle thereby allowing you to focus on it much more easily.

Skill Level: Beginner

Training: Compound

Type: Strength

Force: Pull

Equipment: Cable Pulley Machine

1° Muscles: Latissimus Dorsi

2° Muscles: Rhomboids, Rotator Cuff (Teres Major, Teres Minor, Infraspinatus), Trapezius, Posterior Deltoids, Levator Scapulae, Serratus

SET-UP

Attach a wide bar attachment to the pulley.
Sit on the Lat Pulldown Machine and adjust the knee pad to fit your height so they prevent your body from rising owing to the load attached to the bar.
Extend your arms to grab the bar with a wide overhand grip (palms facing forward with hands wider than shoulder-width apart).
Lean your torso back to 30 degrees and stick your chest out.

EXECUTION

Exhale as you pull the bar down until it touches your upper chest by drawing your shoulders and the upper arms down and back.
At the bottom of the lift briefly pause squeezing your shoulder blades together.
Inhale as you allow the bar to slowly rise back to the start position.
Repeat for the prescribed number of reps and sets.

Pause for 1-second at the bottom of the lift squeezing your back muscles.
Keep your upper torso stationary throughout the entire lift, only your arms should move.
Your forearms should not be doing any of the pulling work, they should simply function to hold on to the bar.
Do not attempt the behind-the-neck variant unless you have sufficient joint mobility and muscle flexibility in your shoulders and rotator cuff otherwise you will significantly increase the chances of injury with this exercise.