Lat Pull Down Exercise Video

Exercise Instructions:

Setup for the lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad. While standing, grasp the bar with an overhand grip at wider than shoulder width apart. Holding the bar, sit sit down on the machine. This should take the weight off the stack. Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack. Repeat for desired reps.

Tips & Advice:

A huge problem with the lat pull down is that some lifters can not isolate the lats and end up using their biceps to do a lot of the work. To isolate the lats, use a wide grip and when you're pulling down focus on your lats pulling inwards as they go down. Kind of like they'll pulling down in a semi-circle motion. It's also common for some lifters to lean right back and swing down the weight. This is simple cheating and will not get the maximum results from the lat pull down. Keep sitting upright throughout the movement. Finally, if you find your forearms are burning out before you finish the set grip with bar with a "hook" grip. This means you do not place your thumb around the bottom of the bar. A hook grip takes some of the strain off your forearms when performing pulling exercises.

More Machines Back Exercises:

1. Behind Neck Lat Pull Down
2. Reverse Grip Lat Pull Down
3. Close Grip Lat Pull Down
4. Overhand Close Grip Lat Pull Down
5. Underhand Close Grip Lat Pull Down
6. Straight Arm Lat Pull Down
7. Rope Lat Pull Down
8. Machine Row
9. One Arm machine Row
10. Machine T-Bar Row
11. Reverse Grip Machine T-Bar Row
12. Smith Machine Bent Over Row
13. Reverse Grip Smith Machine Bent Over Row
14. Smith Machine One Arm Row

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Exercise Pictures:

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