🔥How to Lat PullDown | 👇Picture & Guide

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🚨 How to Lat PullDown

The Lat PullDown is an exercise that is aimed at working out the muscles of the back. It is a great alternative to pull-ups on the horizontal bar for those who are still hard to lift their own weight.

Lat PullDown Grip
Lat PullDown Grip


Muscle work

First of all, the exercise makes the latissimus dorsi muscles work. In addition, it involves: the rhomboid muscles, the lower part of the trapezium, the large round muscles, biceps, brachialis and brachioradialis.

Lat PullDown to basic exercises, as it includes the work of several muscle groups and joints. Despite this, it is recommended to use it as an additional load after performing more difficult exercises.

Due to the fact that traction loads the back muscles, it is often included in medical complexes for the spine. With regular implementation and proper combination with other exercises, it helps to strengthen muscles and get rid of chronic pain in the shoulders and lower back. However, if you know that you have problems with your back, you should not perform the exercise without the permission of the doctor.

Lat Pulldown Grip | Which is Better ?
Lat Pulldown Grip | Which is Better ?


Begin with Stretch back muscle

Before starting a workout, you need to choose a suitable weight and determine the number of repetitions. The weight used depends on the level of physical fitness and the goals of the athlete. It is better for beginners to start training with minimal weight to practice the technique. As a rule, the exercise is done 10-15 times, 2-3 trips.

Execution lat pulldown technique:

Take the correct starting position. Sit on the simulator and place your legs under the special support rollers. Grasp the handle with a wide grip, straighten your back. At the upper point, the arms are extended, elbows are extended, but the muscles are not relaxed and are in good strain.

The thrust is performed as follows:

Lat-PullDown Grip & ISOLATION
Lat-PullDown Grip & ISOLATION


  1. As you exhale, pull the cable handle down. Pull your head slightly forward and lower the handle to a level just below the back of the head. The gaze while moving is directed forward, the straight position of the back is maintained, and the elbows move along an arc in a plane perpendicular to the floor;
  2. Fix bar in bottom on a few seccond and as you inhale, slowly bar return to your starting position;
  3. Repeat the exercises Lat PullDown 10-15 reps.

Additionally, attention should be paid to grip. As was said - the grip is used wide. But how much? With the right grip, when you bend your elbows at a right angle, your forearms are perpendicular to the floor. This is about one and a half times wider than the shoulders.

  • If during the workout of the back you feel that the biceps are tired much faster than the completion of the set, then you are doing the exercise incorrectly. Try to perform movement at the expense of the back – it is back must be tired.
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