Front Lat Pulldown Lat Exercise

Muscles Worked

Latissimus Dosi (Back)

How to Properly Perform Lat Pulldowns

1. Sit down on the machine and hook your knees under the pads. You may need to adjust the seat or pad height.
2. Grasp the pull up bar with a grip that is about twice your shoulder width. The bar may have handles or bends at the ends indicating where your hands should go.
3. Pull the bar down until it touches the upper part of your chest, leaning backwards slightly while you do so. Keep your elbows back.
4. Hold the bar to your chest momentarily, then slowly let the bar back up into the starting position.
5. Continue to raise and lower the bar without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Tips and Precautions when doing this exercise:

1. Do not swing forwards and backwards, but keep your body in a stable position. A spotter can help if the exercise is difficult by placing their hands on top of the bar and pushing downward.
2. Do not pull the bar down to the BACK of your neck. This places unnecessary strain on your shoulder joint and is not as effective at training your back muscles.
3. Use your arms as little as possible. The more your arms (and elbows) move toward the front while pulling up, the more they are doing the work instead of your back muscles.
4. As always, don't hold your breath during the exercise.