The lat down machine targets your "latissimus dorsi" (or "lats"), one of the largest muscles in your back, while engaging your biceps and shoulders. Lat exercises help improve posture and protect the spine during other exercises, while shaping and strengthening the back muscles. Lat pull-downs can help you get stronger, especially if your goal is to do pull-ups. As your pulling strength increases, you can progress to the assisted pull-up machine and eventually the unassisted pull-up
Target: shoulders, back
Equipment required: Cable machine, light weights or resistance band
Level: Beginner
How to Do a Lat Pulldown
The pull-up exercises the back muscles and is performed at a workstation with adjustable resistance, usually on plates. While seated, pull the hanging bar toward you to reach mouth level, then release it back with control for one repetition. This exercise can be done as part of an upper body workout
Sit comfortably in a folding chair with your feet on the floor. Check the bar height. You may need to adjust the height of the bar by shortening or lengthening the chain or cable that supports the bar or the height of your chair. If necessary, ask a trainer at the gym to help you with this.
The bar should be at a height where your outstretched arms can comfortably hold the bar without fully standing up, but you also need to raise your arms to get a full range of motion If the station has a thigh pad, adjust it so that the top of the thighs are tucked snugly under the pad. This will help you as you apply your effort to the bar.
Grab the bar with a wide overhand grip, knees up. Other positions and holds are possible, but start with this starting position.
Pull the bar down until it is almost at chin level. Breathe in low motion. While it's okay to move back slightly, try to keep your upper body still. Place your feet flat on the floor and engage your abs as you lift. The bottom of the movement should be where your elbows can no longer go down without moving backward. Be sure to stop at that point and don't give up.
Engage your shoulder blades while keeping your shoulders vertical.
From the bottom position, with the bar at your chin, slowly return the bar back to the starting position, while controlling its gradual rise. Do not let it fall on the weight.
Continue until you complete eight to 12 repetitions in one set. Rest and then continue to complete your set program.
Benefits of Lat Pulldowns
This exercise targets the latissimus dorsi, commonly called "lats," which is the muscle under the armpit and runs across and down the back. By isolating the back muscles in this exercise, you can specifically target them without tiring the biceps or triceps. It is important to focus on the back muscles to help maintain good posture and facilitate pulling movements such as opening a door, starting a lawnmower, swimming or even pulling. A strong lat can even help relieve some types of back pain.
More variations of Lat Pulldowns
You can do this exercise in a variety of ways to meet your skill level and goals.
Light weights or bands for beginners
Beginners may want to start with light dumbbells or a band to make sure they are using proper form. You can also try doing the exercise while standing, with one leg forward as if you were walking. Lat Pull Great / Ben Goldstein
Alternative grips
Try wider, narrower, lower or upper grips to target specific muscle groups. Using a medium-distance grip, with arms straight and hands shoulder-width apart, work the biceps and mid-back. A wider grip engages more back muscles and a firm grip emphasizes arm muscles.
Straight arm pull-down
The straight arm pull-down, which requires you to keep your elbows almost fully extended the entire time (usually done), hits the muscles in the back of the arm known as the triceps. .
Turn your grip
Turning the grip into the armpit with knees down and palms up puts more work on the muscles in the front of the arm, known as the biceps. You can reverse your grip in any position on the bar – wide, medium or close.
Common mistakes
Avoid these mistakes to get the most out of this exercise and avoid strain or injury.
Arch your back
Sit up straight and lift your chest as you pull the bar down. Maintaining a neutral spine will help protect your lower back from injury.
Use your arms
Make sure your arms aren't doing the work of pulling the bar down—you want it to come off your back. Activate your lats by pulling up from your armpits.
The Grip Bar is very wide
Take the bar on the outside of your shoulders, but not too wide, especially if you are a beginner. As you lower the bar, keep your elbows down and not out to the sides. Remove Stop where you need to pull your elbows back to continue pulling the cable. When the elbows rotate, it puts too much stress on the shoulder. You only need to lower the bar to your mouth or just below.
Using Momentum
As with most strengthening exercises, perform the pull-down slowly and with control. When you do it quickly, it uses momentum and minimizes the use of rectus muscles.
Safety and Precautions
Pulling by the neck is not recommended for safety reasons, as the rotation of the shoulder and possible contact of the spine with the bar can lead to injury. If you have wrist, elbow or shoulder problems, check with your doctor or physical therapist to see if this exercise is appropriate. Stop this exercise if you feel pain or excessive tension in the shoulder joints. The number of repetitions you do in an exercise will depend on the weight used, your experience level and strength.
