In this video, The Hypertrophy Coach and RedCon1 athlete Joe Bennett shows us how to perform the lat pull down to get the most out of the movement.
Joe’s first tip is to realize when it comes to the lat pull down, the movement isn’t all lats. Depending on which part of the back you’re trying to target, you’ll need to use a different attachment to work the muscle groups.
If you go with a wider bar, you’re pretty much predetermining you’ll be working more of the upper back. The lats will still be involved, but to a much lesser extent. After you’ve determined whether you’d like to use a wider bar, the next decision you have to make is body position.
If the goal is to target the upper back, you’ll want to lean back slightly and focus on driving the elbows down and out to work the terres, traps, and the rest of the upper back.
If you’re trying to target the lats more during the lat pull down, you’ll want to take a closer grip that is equal to about shoulder width apart. To do this, Joe recommends using the D Handle attachment in most instances.
As you pull down, maintain a more upright position, and pull the elbows back and in towards your back pockets.
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