Technique: In a standing position, grasp the lat pulldown bar with an overhand grip, hands just wider than shoulder-width. Continuing to hold onto the bar, sit down on the provided seat, keeping feet flat on the floor and knees bent at 90 degrees. Most lat pulldown machines are equipped with pads that are designed to keep the legs from moving during the exercise. The pads should comfortably rest on the tops of the thighs.
Strengthening phase: Lean back slightly, maintaining the natural curves of the spinal column. There should be no rounding of the back. Slowly pull the bar toward the collarbone, while keeping the shoulders back and down in order to fully contract the muscles. Leaning back slightly also helps to activate the abdominals and low back as they work to stabilize the body during the movement.
Lengthening/stretching phase: Maintaining the position of your torso, slowly return the bar to the starting position, continuing to securely grasp the bar. Repeat for selected number of repetitions. Although the arms will be straight at the end of the stretching phase, do not allow the shoulders to shrug.
Tips:
Proper form is important so that you work the muscles safely without straining the back. Most experts recommend that you avoid pulling the bar to the back of the neck, which causes the head and neck to shift forward, placing a greater load on the spine.
The lat pulldown can be performed in a seated or standing position using resistance bands. Ensure that the bands are securely fastened to a stable surface overhead and that tension is sufficient enough to reap strength benefits.
While the most common way to perform a lat pulldown is with the hands wider than shoulder width apart, you can also use a narrow or underhand grip, keeping the elbows closer to your sides as you pull. If using an underhand grip, keep the torso upright rather than leaning back. For full strength development, incorporate all variations.
If you are a beginner, start with one to two sets of eight to 12 repetitions, two to three times weekly, allowing a day of rest between workouts. As you get stronger you can add greater resistance, repetitions or sets.
Not all exercises are right for everyone. If you have pre-existing joint problems or medical conditions, check with your doctor for guidelines.
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