Lat Pulldown Machine
Body Part: Back
Description
The Lat Pulldown Machine is designed to target the latissimus dorsi muscles in the back, along with secondary engagement of the biceps, shoulders, and upper back. It is a seated exercise where you pull a bar down towards your chest, simulating a pull-up motion.
How to Perform
- Adjust the seat height so that your feet are flat on the floor and your thighs are secured under the thigh pads.
- Select an appropriate weight on the machine.
- Grasp the bar with a wide overhand grip, slightly wider than shoulder-width apart.
- Sit down with your back straight and chest up, positioning yourself directly under the bar.
- Pull the bar down towards your upper chest while keeping your elbows pointed down and back.
- Pause briefly at the bottom of the movement, ensuring full contraction of the lats.
- Slowly release the bar back to the starting position with controlled movement.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your core engaged throughout the exercise to maintain stability and proper form.
- Avoid using momentum; focus on controlled movements to maximize muscle engagement.
- Ensure your shoulders are relaxed and not hunched during the exercise to prevent strain.
- Exhale as you pull the bar down and inhale as you return to the starting position.
- If you experience discomfort in your shoulders or wrists, adjust your grip or consult a trainer.
