Fitness | Exercise

Lat Pull down Machine Exercise Guide and Tips
Jul 23, 2016
Lat Pull down Machine Exercise Guide and Tips

Lat Pull-down Machine

A common machine which can be found in each and every gym is the lat pull down one because this machine is not like other apparatus that are not functional and may cause muscle imbalance.

The target of the apparatus is to provide muscle mass to the 'latissimus dorsi muscle' or 'lats' and secondly to the biceps Trapezius deltoids and pectoralis minor.

This cable apparatus employs weights and pulleys connected to a bar which one has to pull towards the chest that directly affects the above-mentioned muscle parts.

 Why muscle mass is important when it comes to lats?

The numerous benefits that you will get by building the lats are discussed in the next lines:  

• The heroic look with those massed lats which are the desire of every man which can be attained with the employment of this apparatus.

• The appearance of the bra-strap bulge can also be reduced if this technique employed by women as it tones the muscles.

• It works as an icing on the cake for the swimmers and rock climbers because in swimming and climbing the lats plays a very vital role and should be strong.

• Strong lats are also required for performing other exercises like pull ups which require stabilized upper spine and perfect posture.

Which other muscles this equipment affect?


In the process of pulldown, lats are the primary muscle which becomes massy, but there are many secondary muscles, including, lower and middle trapezius muscles, the rhomboids and the levator scapulae which are also toned with this cable apparatus.

The deltoids which are present on the backs of the shoulders, the pectoralis minor muscles and the Serratus anterior muscles of the chest help in the downward pulling motion. Other than this, the biceps muscles are also included in the pulling motion and there are no other exercises are required for curling biceps.

How to operate the apparatus?

The dead right steps to perform exercises on lat down are:

1. Sit on the bench keeping your body upright.

2. Hold the bar with an overhand grip for more emphasis on the biceps.

3. Lean backward slightly by keeping the spinal column erect and then pull the weight down.

4. Lower the bar toward your sternum then pauses and let the weight rise until your elbows are extended.

What are the techniques and tips that should be considered during performing this exercise?


This exercise is a technical one and is effective only if these techniques are correctly implied:

• The chest should be kept tall and straight.

• The elbow is kept straight and in a downward direction.

• The lats are squeezed of pulling from your armpits. 

• The chin should be kept lower.

• Shoulders are gripped in an outwards direction.

• The 'V-grip' handle can also be used for performing the exercise.

What are the common technical errors made by many while performing these exercises?

• The pulling of the bar behind the neck is a complete error while performing the exercise because it decreases the motion of the lats which is the main purpose of the workout.

• The pulling of the bar below the chest and keeping the elbows pointed backwards is an error because this will disengage the lats and may also cause anterior glide. Other than this, it may cause irritation and lingering pain.

• The use of body momentum is a mistake because it can change the angle of pulling and it will become a back exercise rather than the pull-down.

• The holding of bar widely is another common mistake done by many people as it can shorten the range of motion. It is recommended to grab the bar above or just outside the shoulders, which is the place where the bar bends.

Bottom Line:
The pull ups and chin ups are considered as supreme for muscle strength, but it is also true that it is very difficult to perform and is not in the cards of many. In comparison to this lat, the technique is a cakewalk to get muscle mass, but the sole thing you have to do is being regularly with the exercises according to your resisting capacity.

NEWSLETTER

News Letter banner
Newsletter
SIGNUP