The lat pulldown, when used correctly, is a fantastic tool for building the latissimus dorsi and lower trapezius muscles. Although they are not the only muscles involved, These are all we will mention for the purpose of this particular blog post.
If the target of this exercise for anybody reading is "lats and lower trap", we need to learn how to set ourselves up in the machine.
Following are 6 keys points to remember and focus on when performing the Lat pulldown. These will ensure maximum Lat engagement and reduce risk of injury.
1) Make sure the knee rest is comfortable and set at an appropriate height to keep you stable in the machine.
2) Do not have your arms too far apart, the wider the grip the less the lats will be biased.
3) The main part here is to do a straight arm pulldown before you pull through the movement. This is called scapula depression and will bias "the lower trap".
4) When the scapula is depressed, pull slowly through the movement. DO NOT SWING! Reduce momentum and hit the full range of the movement. If slow is too difficult, drop the weight.
5) Pull the bar down in a straight line and keep the elbows pointed towards the floor through the whole movement and always keep the bar in front of the body.
6) Hold for 1 second at the bottom and slowly release the movement back to the starting position.
Give these a try next time you’re working your upper body and feel free to jump onto our Facebook page with any feedback and/or questions you may have.
To learn more of these skills at our courses, jump on: