If you're looking to build a barn-door-sized back, the lat pulldown machine is an excellent exercise to add to your workout routine.
This machine targets the latissimus dorsi, or "lats," which are the broad muscles that run down the sides of your back.
However, many people struggle with proper form when using this cable machine, which can hinder their progress and increase their risk of injury.
In this article, we'll take a comprehensive look at how to use a lat pulldown machine with proper form and technique, so you can grow an impressive set of wings. Before we dive into the mechanics of the lat pulldown, let's first take a moment to understand the benefits of this exercise:
- Targets the lats, which are the largest muscles in the back
- Helps improve posture and prevent back pain
- Can improve grip strength and overall upper body strength
- Can increase muscle size and definition in the back
Now that we understand the benefits, let's move on to the proper form and technique.
Follow these steps to ensure you're using proper form and technique when using a lat pulldown machine:
Before you start your exercise, you'll need to adjust the lat pulldown machine to fit your body.
Start by adjusting the seat height so that your feet are flat on the floor and your knees are bent at a 90-degree angle. Then, sit on the machine and adjust the thigh pad so that it sits snugly against the top of your legs.
Finally, you should extend the starting height of the bar so that you have tension on the cable when you're sitting with your arms extended.Once the machine is adjusted, it's time to get a handle on the bar. Follow these steps:
Begin by facing the machine, then reach up and grip the bar with an overhand grip that's slightly wider than shoulder-width apart.
On a typical lat pulldown bar, place your grip on the outermost straight part or grab the curved ends. Either is A-OK.
Your palms should be facing away from you. Once you have a secure grip on the bar, hold onto it as you sit back down on the machine.Before you start the exercise, it's essential to properly set up your body. Follow these steps:
Sit up straight with your chest out slightly and pull your shoulder blades down and back.Now that you're lookin’ strong like Kong, it's time to perform the exercise. Here’s what to do:
Pull the bar down towards your chest by pulling your elbows downward. Once the bar touches your upper chest, return the bar under control to the starting position.Repeat as many lat pulldown reps as you want, usually in the 6-12 rep range.
Remember to maintain proper form and engage your muscles throughout the entire exercise — your first rep should like almost identical to your last if you’re maintaining the correct technique.Now that you know how to avoid flailing around on the lat pulldown, let's take a look at some common mistakes to avoid:
Using too much weight. This can cause you to use improper form and increase your risk of injury.
Leaning back too far. This takes the focus off your lats and puts more strain on the lower back.
Using momentum. This can make you lift too heavy while decreasing the effectiveness of the exercise.
Pulling the bar too far down. This can cause you to round your shoulders and put unnecessary strain on your neck. The lat pulldown machine is an excellent exercise to build a set of impressive lats.
Now that you’ve learned how to use a lat pulldown machine, you can confidently use it in your workout program to strengthen and build your back muscles.
