Exercise The Right Way - The Lat Pulldown

Other articles in this series looked at a number of exercises,
mainly from the perspective of developing a comprehensive muscle
building program. Sometimes we take things for granted,
especially when it comes to performing the basic exercises that
constitute the core of most bodybuiders' training regimes.

It is useful, therefore, to describe in detail the processes
involved in actually doing these exercises. This will help
beginners to start out using the correct techniques before
moving on to potentially more dangerous heavy weights. If it
also helps more experienced lifters to redress some of the
little faults that have almost imperceptibly crept in over the
years, all the better.

In this article we'll take a close look at the lat pulldown
using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle
trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip. Grip
sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine. Position the thighs
under the pads making sure the feet are flat on the floor. Lean
slightly backward. Extend the elbows fully. This is the starting
position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest. Touch the bar to the chest
in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position.
Keep the torso in the same position. Repeat or finish set.