One of the standard exercises in strength training is using a lat pulldown which is also called pull station or pully tower. This machine strains the latissimus and the large back muscle. Furthermore the deltoid, rhomboid major, infraspinatus, biceps and lower part of the trapezius muscle are trained. Although training on a lat pulldown is a basic exercise and suitable also for beginners, because the weights can be adjusted to personal needs, it is important to take some advices.
Basic facts on the lat pulldown
The workout on a lat pulldown is one of the most popular exercises in gyms to train the latissimus muscle. This exercise and the chinning are the most basic exercises of strength training. However, there is a difference between the two exercises: For chinning the athlete has to pull himself and his weight upwards, but when training on a lat pulldown, an individual adjustable weight is being pulled downwards. Therefore this workout is very appropriate for beginners.
One of the most important tips for training on a lat pulldown is to get instructed on the exercise in detail. The trainer will show the athlete the 2 versions of the exercise and recommend the best and most effective weight for the beginning. Especially beginners should start training on a lat pulldown only with low weights and the trainer can care for the correct body posture of the athlete.
There are two versions of doing this exercise: the lat pulldown on the chest and on the neck. The following training tips are related to the lat pulldown on the chest.
How to do the exercise
The most effective version of training on a lat pulldown is easy on joints and can be done in different grip positions. The most popular ones are:
• The broad overhand grip with a pulldown bar
• The narrow neutral grip with a triceps/biceps curl bar
• Using two handles
• The narrow neutral grip with narrow parallel grip
The classic version is the one using the lat pulldown, because here the transverse parts of the latissimus are also strained which support their breadth growth.
Doing the exercise correctly is important:
Take a seat on the padding with the chest in the direction of the pully tower and grasp the pulldown bar. The thighs are firmly stuck below the cushion, so the upper body is fixed and can’t be lilfted by the training weight. Thighs and calves should be in a rectangle, the upper body should be straight with a slight hollow back in the lower area. Then the chest is being pushed frontwards and the upper back leant backwards.
Now the bar is being pulled down slowly and controlled just near the chin until it nearly reaches the collarbone. In the same time breathe out and care for the elbows not to move backwards, but be located on the side of the body.
In the end, the bar is being lead upwards slowly and controlled – the weight should not be let down completely. The arms shouldn’t be stretched completely, the elbows should be in a light angle.
Those mistakes are common for training on a lat pulldown
The most common mistake during the training on a lat pulldown is to gain momentum from the back which can lead to back injuries. Furthermore the elbows can be lead backwards if it comes to the end of the pulling phase which influences the training effect negatively.
Here you can find new and used lat pulldowns on fitnessmarkt.com.
Image-source: #138838567 nd3000 AdobeStock
Published on: 21 January 2015