Lat Pulldown

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

LAT PULLDOWN

TARGET MUSCLES:

  • Latissimus Dorsi (upper back)

START POSITION:

  • Keep abdominals (stomach) contracted.
  • Keep back flat against the seat without arching.
  • Adjust seat position so that the knees are at a 90 degree angle to the floor.
  • Grasp the bar with the hands shoulder-width apart.
  • Keep the head up, shoulders back, chest out and leaning back slightly.

PROCEDURE:

  • Slowly pull down the bar down towards your chest, keeping elbows back.
  • Don't pull the bar down behind your back, which can cause rotator cuff injury.
  • Pull bar down to chest.
  • Pause.
  • Slowly extend arm up to start position.
  • Pause again.
  • Repeat 12-15 times.