Lat pull down

Apart from the bench press, the lat pulldown is one of the most recognized exercises in the gym. It’s a staple for those wanting to increase the mass of their back muscles and work on achieving the V-shaped back that is desired by bodybuilders, weightlifters, and fitness enthusiasts alike. The exercise offers multiple variations that you can perform with very little adjustment other than changing the handle you’re using. In addition, you can vary the exercise to target your back in a variety of ways and adjust it to your comfort level. However, given its popularity and adaptability, it’s often performed incorrectly or in a way that may cause more injury than benefit. Remember: Good form is critical, especially when increasing the weight you’re lifting. Here’s all you need to know to perform the lat pulldown safely and effectively the next time you’re in the gym. This exercise is an excellent substitute for The lat pulldown activates some of the same muscles as doing a pullup, although to a lesser extent ( Also, because you’re seated during the lat pulldown, you can use your hip flexors and abdominals to stabilize your body as you perform it. In fact, one older study found that the pulldown recruited the abdominals more than the pullup did ( The lat pulldown also benefits athletes in many sports that require a similar pulling motion, such as swimming, gymnastics, wrestling, and cross-country skiing ( Summary The lat pulldown is a good substitute if you have difficulty perfo...

The pull-down exercise is a The cable lat pull-down is done where the handle is moved via a cable pulley, as opposed to doing pull-downs on a leverage machine. Muscles [ ] The standard pull-down motion is a compound movement that requires dynamic work by muscles surrounding the three joints which move during the exercise. These are the Latissimus dorsi [ ] The The contraction of these adductor/extensor muscles can indirectly depress and downwardly rotate the scapulae; this is only required when they are pulled into elevation and upward rotation by the contraction of muscles that attach to the scapulae. If the weight were being pulled solely by the lats, for example, the scapulae would simply be pulled down by gravity, along for the ride. Scapular [ ] Muscles that attach to and depress the scapulae include the lower Muscles which attach to the scapulae that adduct and extend the arm include the posterior Elbow [ ] Muscles which flex the elbow joint such as the A supinated grip at the forearm allows the biceps to contribute more strongly as an elbow flexor. A prone grip will rely more greatly on the other flexors, the brachialis and brachioradialis. Using a pronated grip during pull-downs tends to result in the greatest activation of the latissimus dorsi, with no difference in latissimus dorsi activity between grip widths. Similarities [ ] The pull-down is extremely similar to the Form [ ] The pull-down usually uses a Variations [ ] • Wide grip overhand pull-down end Variati...

The bar should be at a height that your outstretched arms can comfortably grasp the bar without having to stand up entirely, but you should also be able to still extend your arms to achieve a full range of motion. If the station has a thigh pad, adjust it so that the upper thighs are tucked firmly under the pad. This will assist you when you apply effort to the bar. • Grasp the bar with a wide grip with an overhand, knuckles-up grip. Other positions and grips are possible but start with this standard position. • Pull the bar down until it's approximately level with the chin. Exhale on the downward motion. While shifting slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward anymore without moving backward. Be sure to stop at that point and do not go lower. • Squeeze the shoulder blades together while maintaining square shoulders. • From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates. • Continue until you complete eight to 12 repetitions in a set. Rest, then continue to complete your program of sets. Benefits of Lat Pulldowns This exercise targets the latissimus dorsi, more commonly referred to as the "lats," which is the muscle just under the armpits and spreading across and down the back. By i...

The pull-down is a staple lat exercise, especially for anyone not yet strong enough to do pull-ups. For years, though, many fitness writers and personal trainers have cautioned against bringing the bar down behind the neck, urging lifters to bring it down to the front instead. They argue that behind-the-neck pull-downs aren't as effective as front pull-downs and may even lead to injury. So why is it that you can walk into practically any gym and see someone doing behind-the-head lat pulls? Some people like this variation because it places a different angle of emphasis on the traps, which they believe will lead to better results. Still others are actually using it as a trap exercise—which makes no sense, because there are plenty of trap-specific exercises out there that work better. Instead of blindly following what everyone else in the gym is doing, do your research to ensure your lat pulls are effective—and safe. The Right Move for Muscle Activation Several studies have put this oft-repeated theory to the test. In a 2002 study published in the Journal of Strength and Conditioning Research, investigators looked at the effect of different hand positions on muscle activation using EMG analysis during the performance of the pull-down exercise.[1] The hand positions used were close grip, supinated (underhand) grip, wide-grip in front of the neck, and wide-grip behind the neck. The authors concluded that the lat pull-down exercise with wide-grip hand position brought to the fro...

What are the best lat pulldown machines? On the hunt for the best lat pulldown machine to add to your home gym? You’re in luck! In this post, we’ve put together a comprehensive list of lat machines that vary in price, construction, durability, and performance. In the past, you may have only seen this strength training machine in gyms, but there are some great products available for your home as well. If you are looking to add this strength training machine to your home gym, keep reading for the top 10 best lat pulldown machines available today. The Best Lat Pulldown Machines Compared Our equipment lists are created by researching the best-reviewed products from the most reputable companies and web sources. Here’s our list of the 10 best lat pulldown machines: In A Rush? Here’s Our Top Pick: With a load capacity of 395 pounds, it’s no surprise this steel lat pull down machine made our list. Thoughtfully designed for various heights and weights, the UPDD lat pull down machine is an excellent addition to your home gym. It’s ideal for light construction in a home gym, with the ability to perform challenging workouts that target biceps, forearms, shoulders, traps, and triceps. This durable machine provides maximum leverageso you can increase the thickness of your back and lower wings. It’s the perfect strength training machine for the entire family, regardless of fitness level or skill. Pros • Compact, foldable design • Free weight puller to focus on upper body muscles • Holds ...

When it is time to hit those back muscles, you’ll want to opt for this gym staple. Lateral pulldowns are one of the best ways to strengthen the latissimus dorsi or the broadest muscle in your back. You’ve probably seen other gym-goers attempting lateral pulldowns, and now is your chance to receive the benefits of this favorite exercise. If you’re afraid to look like a gym newbie or don’t know how to properly execute a lateral pulldown, we have you covered. Keep on reading to fitness experts and trainers to get the latest guidance on how to do lateral pulldowns, benefits, proper form, and the different variations you can try. How to do lateral pulldowns To do a lateral pulldown, start by sitting down on the seat and have your palms facing away from you as you grip slightly wider than shoulder-width. Make sure you lean back slightly to maintain core engagement. “Begin the pulldown motion by bringing the shoulder blades away from the neck and towards the spine. You should feel a contraction with the muscles under the armpit that wrap towards the spine. Pull to around chin level or slightly lower about an inch in front of the nose,” says Nikki Gnozzio, personal trainer and founder of Junction Bodyworks. “Control the weight back to the top position. Try to keep the body as still as possible other than the arm motion. Try to inhale while you’re pulling the weight downward so you can expand the chest and exhale as you bring the weight back up.” “Focusing on pulling from the elbow...

Intermediate 82 kg What is the average Lat Pulldown? The average Lat Pulldown weight for a male lifter is 82 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Lat Pulldown? Male beginners should aim to lift 38 kg (1RM) which is still impressive compared to the general population. By Weight and Age BW Beg. Nov. Int. Adv. Elite 50 25 39 58 81 105 55 28 43 63 86 112 60 31 47 67 92 118 65 34 51 72 97 124 70 37 54 76 101 129 75 39 57 80 106 134 80 42 61 84 110 139 85 45 64 87 115 144 90 47 67 91 119 149 95 50 70 94 122 153 100 52 72 97 126 157 105 54 75 101 130 161 110 57 78 104 133 165 115 59 80 107 137 169 120 61 83 110 140 172 125 63 85 112 143 176 130 65 88 115 146 179 135 67 90 118 149 183 140 69 92 120 152 186 Age Beg. Nov. Int. Adv. Elite 15 33 49 70 94 120 20 37 56 80 107 138 25 38 58 82 110 141 30 38 58 82 110 141 35 38 58 82 110 141 40 38 58 82 110 141 45 36 55 78 105 134 50 34 51 73 98 126 55 32 47 67 91 117 60 29 43 61 83 106 65 26 39 56 75 96 70 23 35 50 67 86 75 21 31 45 60 77 80 19 28 40 54 69 85 17 25 36 48 62 90 15 23 32 43 56 Intermediate 46 kg What is the average Lat Pulldown? The average Lat Pulldown weight for a female lifter is 46 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Lat Pulldown? Female beginners should aim to lift 19 kg (1RM) which is still impressive compared to the general population. By Weight and Age BW Beg. Nov. Int. Adv. Elite 40 14 ...