This exercise is a main staple in just about every workout routine. It targets
the muscles of the upper back, rear shoulders, biceps and forearms. This is a great exercise to strengthen the muscles responsible for pulling the shoulders back, make the upper back look wider (which makes your waist appear smaller!), as well as help correct posture by creating muscle balance. There are various versions of the lat pulldown which all basically target the same muscle groups but work them from different angles. Lat pulldown variations include; wide grippulldown, reverse grip pulldown, narrow grip pulldown, reverse grip narrow pulldown, "V" handle pulldown, neutral grip handle pulldown, single arm pulldown... well you get the idea.
The movement is simple but effective. Grasp the bar or handle you have selected for the exercise, secure your legs under the anchor pad while in a seated
position. Proceed to pull the bar down to the front of your body bringing the
bar toward your collarbone/upper chest area. For a better contraction of the
upper back muscles lean back at the waist just a bit as you pull the bar down.
This will also take some of the stress off the rotator cuff/shoulder region. As
you pull the bar down try to pull the elbows back, squeezing the shoulder blades
(scapula) together. Pause for a second or two then return the bar back to the
top position.
Try to avoid rocking while pulling the weight as you will put the stress on the
lower back and risk injury. Another common mistake I see is people pulling the
bar straight down by the midsection area. This will risk damaging the
shoulder/rotator cuff as well as prevent getting a good contraction in the
latisimus dorsi, rhomboids, trapezius, posterior deltoids, suspraspinatus,
infraspinatis etc.
The lat pulldown is a great exercise for building upper body strength while
shaping, toning and helping correct postural imbalances. Contact me if you
would like more information or to ensure your form is correct, I would be more
than willing to help you get the most from this exercise!