HOW TO DO A LAT PULLDOWN
Lat Pulldown is a compound exercise involving multiple joints. It targets almost every major muscle group. Use lifting straps on this lift. If the number of reps being performed is fewer than 6, it is also recommended that you use a lifting belt. It is easier to learn the proper technique by using the rack.
Lat Pulldown wide grip instruction
1. Adjust the seat height and choose a grip.
2. Correctly position yourself under the Lat bar. If you are too far under (if the bar is too close to your hips), you will want to lean back during the exercise. If you are not under far enough, you will want to lean forward, and the bar will collide into your head. Position yourself so that your torso is perpendicular to the floor and your elbows are running parallel to your torso while performing the exercise. Keep your chin up and shoulders back.
3. Draw the bar downward, concentrating on your elbows. Don't lean back at your hip to create momentum to build width, use the wide-grip bar as shown in the pic. Grab the bar with a thumbs-over grip, so that your forearms run parallel to one another.
4. Pull the bar down toward your collarbone. To build thickness in your lower lats, use the neutral-grip bar and pull the bar down to your lower chest. To build thickness in your lower lats, at the point where they tie into your waist, use the reverse grip and pull the bar down to your lower chest.
5. Lean back slightly, so that the bar can pass by your head, and bring the bar down toward your collarbone. Don't use a jerking motion. Instead, tilt smoothly at your hips. Draw your elbows down to the breaking point and reach peak contraction. As the bar gets closer to your chest, the natural tendency will be to round your back forward, like a crunch movement.
6. Keep proper posture, your head up throughout the entire lift.
7. Begin the negative phase. Let your arms straighten above your head, going as high as possible while still maintaining continuous tension.
The spotter stands behind you and pushes down on the bar or your wrists to help.
SELF SPOT—CLEAN CHEAT TO EXTEND THE SET
Do as many clean reps as possible, and for the last few reps, use your lower back to create momentum to carry the weight through the positive phase. You can also use the partial range of motion and pausing techniques.
To do a forced negative, you must choose a weight with which you can perform 3 reps to concentric failure. The spotter helps you perform the positive phase of the lift. Spotter places his hands under your elbows. You try to keep your elbows close to your sides and the spotter pulls your elbows upward. You will be extremely strong until about half way. At that point, you must make an effort to keep your elbows down. The spotter keeps forcing your arms up until your arms are almost completely straight. Next, he switches his hands back to the bar to help you do the next positive rep. This should be done in a smooth motion so that there is no break in the movement. Using your elbows for the forced negative is a much better way than grabbing the bar because the latter will bring your biceps into the movement. The direct force on your elbows ensures that your lats contract. It is an amazing way to achieve maximum isolation.
TOP 8 LAT PULLDOWN MISTAKES
Hips too far forward.
If your hips are too far forward, your torso will be pushed backward at an angle that will cause your elbows to be drawn backward instead of down laterally. This will change the movement from a width-building exercise to a thickness-building exercise. Position yourself so that your torso is perpendicular to the ﬂoor and your elbows are running parallel to your torso.
Hips too far back.
By sitting too far back, you will cause your back to arch forward in a crunch movement every time you pull the bar down. Position yourself so that your torso is perpendicular to the ﬂoor and your elbows are running parallel to your torso.
Pulling with your lower back.
This action creates momentum and turns the exercise into a thickness - instead of width - increasing exercise. Slightly lean backward at your hip. The idea is to tilt back just far enough for the bar to miss your chin.
Dropping your head.
This removes the isolation from your back and shits it to your traps. Maintain a proud chest, with your head up and a slight tilt at your hips.
Using a thumbs-under grip.
When this grip is used, it allows your elbows to ﬂare back, causing the movement to become a row instead of a pulldown. Use a thumbs-over grip.
Performing the exercise too deep.
Going beyond your breaking point will cause your elbows to be drawn from behind your torso instead of parallel to your torso. Your arms should not go more than one inch past 90 degrees at the lowest point of the positive rep.
Performing the exercise behind your head.
Drawing the bar down behind your head causes your head to drop and your elbows to be drawn behind your torso instead of parallel to your torso. Be sure to always perform this exercise in front of your torso.