The lat machine is one of the most popular exercises in the gym. The reason is simple: the easy operation and the high effectiveness. Together with the pull-up, the lat pull-down belongs to the basic exercises in weight training. If you want to train your upper back, the lat pulldown is a good companion during your workout. As the name suggests, it primarily trains the broad back muscle (Lat.: M. latissimus dorsi). But also other muscles in the upper back such as the shoulder muscle or the trapezius muscle are used and indirectly trained. We show how you can avoid mistakes with the correct execution and with which variations you can train.
Article content:
≡ The correct execution on the lat machine
≡ Lat pulldown narrow or wide?
≡ Difference lat pulldown machine and lat pulldown tower
The correct execution on the lat pulldown machine
Before you start with the first training set, adjust the weight to you. Factors such as training experience, goal and physical condition play a decisive role here. However, before you go for the higher weights, make sure your execution is correct. Grab the bar at the far end and sit on the seat pad facing the machine. Clamp your legs under the pad and position them at a 90-degree angle. Your legs should be locked in place so that you are not pulled up by the weight and have a secure grip. Straighten your back and slightly arch your lower back. Bend your upper back slightly backwards, arms slightly bent. This is your starting position from which each repetition starts. Head, back and lower body remain static during the exercise and do not move. Now pull the bar down to just below your chin, tighten your abdominals and exhale. Keep your elbows in line with your shoulders at your sides throughout the entire movement. During the upward movement, do not let the bar shoot upward, but guide it upward in a controlled manner. Try to perform the exercise slowly and in a controlled manner on the way down as well as on the way up.
How-to: lat pulldown machine
1.Adjust weights2
. Ensure a snug fit3
. Straighten back
3.1 Arch lower back slightly
3.2 Arch upper back slightly 4
. Pull bar to just below chin - exhale as you do so5
. Elbows to sides - in line with shoulders6
. Return bar to top in a controlled manner, keeping arms slightly flexed.
If you are still unsure of how to do this, start with lower weights and get a trainer to teach you. If you're working out at home, a mirror can help with control.
Lat pulldown to the neck
A popular alternative to the lat pulldown to the chest is the lat pulldown to the neck. There is very little change in the basic position. In this variation the back is not slightly bent but remains straight, only the head is slightly tilted forward. When doing a lat pulldown into the neck, only one factor changes: Instead of pulling the bar past the front of the face and slightly under the chin, the bar is pulled into the neck. Be careful not to pull the bar all the way down to your shoulders, but to about the middle of your head.
Lat pulldown narrow or wide?
Many people who train with the lat pull-down ask themselves at the beginning which grip they should use - a narrow (upper, lower or parallel grip) or a wide one (lat pull-down bar)? There is a lot of discussion about this question on the web as well. Basically, everyone should feel comfortable performing an exercise and choose the posture that is more effective for them. The difference lies in which other muscles are activated along with the latissimus - such as the biceps. These can be worked to varying degrees depending on the grip.
Difference lat machine and lat tower
You will often find two different variations of the lat pulldown in gyms - one is the lat pulldown machine and the other is the lat pulldown tower. The difference is already obvious in the appearance of the equipment. With the lat pulldown machine the movement is guided by the machine and with the lat pulldown tower the user leads. The term "free lat pulldown" is often used. Which version is better is difficult to say and is the subject of much debate. The fact is that the lat tower also trains the stabilization of the torso and upper body, which is only partially the case with the lat machine. In addition, you have the possibility to change the grips on the lat pulldown tower and thus vary your workout. However, there is no one-size-fits-all solution here.
Conclusion
When performed correctly, the lat pulldown is an ideal exercise to get more strength in the back and should be part of every training plan. Whether you're a beginner or a fitness freak, building muscle or increasing overall fitness, this exercise can really be incorporated into anyone's workout. Different holds make it possible to add variety to your workout routine and keep adding new stimuli to your muscles.
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Published on: 4 February 2019