DESCRIPTION OF THE LAT PULLDOWN

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The lateral pull down is an excellent exercise for strengthening the latissimus dorsi (lats), biceps brachii, lower trapezius, rhomboids and teres major muscles.  The latissimus dorsi muscles are the largest muscles of the upper body.  Lat strength is particularly important for functional strength as it directly attaches the pelvis and the arm – acting as a bridge for transferring forces up the kinetic chain.

Controversy often surrounds whether to pull the bar down to the sternum or to the nape of the neck during the lat pull down.  The benefits of pulling the bar to the sternum instead of the nape are that the exercise now becomes a row and lat pull combo – targeting the middle back muscles more while placing less stress on the anterior joint capsule of the shoulder joint, reducing the likelihood of impingement and pain. 

This exercise is frequently done incorrectly and this description provides a detailed description on how to perform it perfectly with excellent form.

Starting Position

• Grip the lat pull down bar with a closed, pronated (overhand) grip.
• Use a wider than shoulder-width grip evenly spaced on the bar
• Sit on the seat facing the weight stack with your knees under the thigh pads and the soles of your feet flat on the floor (if possible).
• If the machine seat is height adjustable, adjust it so your thighs are approximately parallel to the floor with the feet flat on the floor
• Your elbows should be fully extended with selected load suspended above the rest of the weight stack.
• Before beginning the exercise, lean the torso slightly backward (about 100 degrees), slightly extend the neck and hold your chest up and out to allow a clear path for the bar to travel as it is pulled down. This position should be held constant throughout the entire exercise and will reduce impingement stress on the shoulder joints while encouraging a slight rowing action for the mid-trapezius and rhomboid muscles.
• Inhale just prior to starting the downward movement phase.

Downward Movement

• Start the descent by adducting your upper arms and scapulae; your elbows should move down and slightly backwards and your chest should remain chest up and out as the bar is pulled toward you.
• As the bar approaches your face, slightly straighten your neck so your head is aligned with your back. This action will prevent the bar from contacting your forehead, nose or chin as it lowers toward your chest.
• Continue pulling the bar down and toward you (not just vertically down) until it contacts the clavicular/upper chest area (collarbones connect to your sternum).
• Do not jerk the torso or quickly lean back farther to help pull the bar down.
• Hold your breath and exhale through the sticking point

Upward Movement

• Guide the bar under full control to the starting position - do not allow the bar to jerk the arms uncontrollably upwards but work the eccentric contraction for maximal strength gains.
• Maintain the same backward torso angle and lower body position.
• Your elbows should be fully extended (straight) when you complete the upward movement.
• Inhale steadily during the return of the bar to the starting position.

Tips for the Lat Pull Down

1. Try to concentrate on making the angle of the cable during the upward movement as close to that of the downward pull.

    2.  Focus on purposefully sticking your chest out throughout the entire movement.