Wide grip lat pulldown

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Lat Pulldown Video #1 Lat Pulldown Video #2 Note: The above videos were recorded as Facebook Live tutorials in conjunction with the Lat Pulldown Key Points • Wide-grip lat pulldowns are one of the best exercises you can do for building a wider back. It’s basically the same movement as a wide-grip pull-up, but because it’s a machine exercise (not a bodyweight move), you have the ability to better manipulate load and rep ranges. • Body angle (staying vertical), grip, and scapular position are all important aspects of the pulldown to ensure maximum overload on the lats; wrist straps are also very helpful with pulldowns for overloading the lats. • To isolate each lat individually, one-arm lat pulldowns are a great addition to any back-training program. • Behind-the-neck lat pulldowns can also be used to emphasize upper lat development, but proper technique is paramount to minimize the risk of injuryto the neck and shoulders. If you want to build a bigger, wider back to achieve that desirable “V-taper” physique, lat pulldowns should show up regularly in your training program. There are many different variations of the movement, but when I use the broad term “lat pulldown,” I’m referring to wide-grip (overhand) pulldowns, as opposed to close-grip or reverse-grip pulldowns. It may seem like a simple exercise, but there are many technical cues to consider with this move – otherwise, you’ll be emphasizing a lot of muscles other than the lats when doing pulldowns. I cover these cues...

Exercise Name & Target Muscle Group The Lat Pulldown is a surprisingly complex exercise that involves far more than the That’s a lot of muscles for an exercise named for training the lats! While not all of these muscles are considered the prime mover for this exercise, they are working during the lift. Why It’s Performed The lat pulldown is used to target the larger muscles of the back. The primary joint movements that occur during the exercise are shoulder adduction (lats and the teres major), scapular retraction and depression (middle and lower trapezius and rhomboids), shoulder extension (lats and teres major), and elbow flexion (brachialis, biceps brachii, and brachioradialis) Proper Execution To perform a proper lat pulldown (like the one pictured above), execute it by: Starting Position • Grasping the bar with a closed, pronated grip. Note: if the bar is entirely straight, use a grip that is wider than shoulder-width and spaced evenly on the bar. • Sit on the seat with legs bent and thighs under the thigh pads. Keep the feet flat on the floor (adjust the seat height accordingly). • The elbows should be fully extended with the selected load suspended above the remaining weights in the stack. • Lean slightly backward and extend the neck to create a clear path for the bar to pass by the face as it’s pulled downward. This position also reduces the possibility of impingement stress on the shoulder joints. • All reps begin from this position. Downward Phase • Pull the bar ...

Everything you need to know about the Lat Pulldown from technique, back benefits, and variations. The lat pulldown machine is one of the most popular gym equipment. It has the glam and macho appeal that draws in the fitness newbies and experienced lifters to strengthen their back muscles. Be it a motivational YouTube training video, or a snippet of Rocky Balboa training for a big fight, it will probably feature the star performing a set on the lat pull-down machine. Almost every gym around the world has a lat pulldown machine, and yet most lifters fail to make the most of it. The ultimate lat pulldown guide will ensure you do not leave gains on the table. Lat Pulldown Exercise Details • Target muscle: Latissimus Dorsi • Synergists: Brachialis, Brachioradialis, Biceps Brachii, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Pectoralis Minor • Mechanics: Compound • Force: Pull Benefits of Lat Pulldown Pull-up is an incredibly effective exercise for building upper body strength and muscle mass. But there is a catch. Performing a pull-up is no joke, and performing 30+ pull-ups in a workout will test your mettle. Performing a pull-up will fire up every muscle fiber in your back, arms, and shoulders. While nailing this exercise could prove to be a lifesaver sometime in the future (if you find yourself hanging from a building or a chopper in the event of an alien invasion), most people usually give it a pass for...

The wide grip lat pulldown is one of the best exercises for building your back. But I often see men and women at the gym doing it wrong! You won’t get the desired results from this exercise when done incorrectly. Worse yet, you could end up hurting yourself. In this article, I will show you how to correctly do a wide grip lat pulldown. Including videos, detailed pictures, and some alternative exercises you can do at home. With this information, you’ll get more from every rep. And you’ll build a stronger, more muscular back in less time. What Is A Wide Grip Lat Pulldown? A wide grip lat pulldown is an exercise that involves pulling a cable with a wide-grip handlebar down towards the chest while keeping the upper arms close to the body and the elbows pointing downwards. The ideal hand placement on a wide grip lat pulldown bar can vary depending on your body size, shoulder mobility, and personal preference. However, a general guideline is to place your hands slightly wider than shoulder-width apart on the bar. A good starting point is to position your hands about 6-8 inches wider than your shoulder width and go wider as needed. For most people, this ends up being 1.5 to 2 times shoulder-width. Wide Grip Lat Pulldown Muscles Worked As the name suggests, the lat pulldown exercise primarily targets the latissimus dorsi muscle. Performing this exercise with a wide grip also requires the muscles of the upper back. Including the rhomboid, teres major, teres minor, and infraspinatus...

• Attach a wide grip handle to the lat pull down machine and assume a seated position. • Grasp the handle with a pronated grip (double overhand) as wide as possible. • Initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder. • Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control. • Repeat for the desired number of repetitions. Wide Grip Lat Pull Down Tips • Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine. • Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep. • If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell). • Don’t allow the head to jut forward as you pull. • Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint. • Allow the shoulder to internally rotate and shrug slightly at the top of the movement. You will obviously reverse the movement and depress the shoulder blade before you pull with the arm.

The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size and strength. It's usually trained in moderate to high reps, such as 8-12 reps per set. If grip strength is a limitation, you can wear wrist straps. • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. • Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding...