Pulldown

Lat pulldown

Lat pulldown

This exercise works the latissimus dorsi and widens the upper latissimus.

  • Make sure you set the machine up to you, don't just hop on & the lap bar is adjusted properly so that your legs will fit underneath, but also so that it will hold you down.

  • Take a grip on the bar, with your palms facing forward, so that your hands are almost at the ends of the bar and pull it towards your upper chest.

  • Lean back slightly and arch your back (careful not to arch too much) when doing this and pull the bar until it almost touches your chest, then return to the starting position.

  • Repeat.

Back Lat Pulldown

This is an excellent exercise for enhancing the back's width. It works the lats, particularly the lower part. It also works the forearm flexor muscles, biceps, brachialis, and brachioradialis in conjunction with the rhomboids and lower trapezius.

Back Lat Pulldown

  • Start sitting, facing the machine and secure your thighs under the restraint pad.

  • Take a very wide overhand grip on the bar. Inhale and pull the bar down behind your neck, bringing your elbows back as you pull, exhale as you complete the movement.

NOTE

This exercise is hard on your shoulders/neck and it is preferable if you do lat pulldowns in front of your head, rather than behind. I keep this here for variation and for those who choose to do it, but for most, pulling confront of your head is the best, as described above.

Close-Grip Lat Pulldown

This exercise works the latissimus dorsi and widens the lower latissimus. This is also done on a machine, but with the close-grip bar (it's a shorter bar with what looks like two handles at either end).

Close-Grip Lat Pulldown

  • Grip the handles, with your palms facing each other. Inhale and pull down towards your upper chest, arching your back and slightly tilting your upper body backward, the same as in the lat pulldown exercise.

  • Return to the start position.

  • Repeat.