It's your FAVOURITE upper body exercise: THE LAT PULLDOWN! Scroll down to learn the PROPER LAT PULLDOWN FORM and to learn ALL THE MUSCLES in this exercise!
This exercise is a good one for the back and posture! You'll be glad you tried it.
1. Start by reaching up and grabbing the bar. Arms should be wider than shoulder-width apart.
2. Pull straight down, keeping your chest and back in alignment. You should be feeling it in your back mostly!
3. Bar should go just above your thighs.
4. Your back may lean back a little, so that your head can avoid hitting the bar.
5. Gently control the bar as you bring it back up. Keep looking straight ahead, keep your back and chest “straight” (neutral).
TIPS:
*Remember to keep your back as “straight” (neutral) as possible and keep looking straight ahead
*Arms must be wider than shoulder-length apart to get the correct muscle (Lats!) activated!
*You should be pulling directly downward in a straight line, so that you’re moving with the pull of gravity as well
*You should be feeling this exercise in your upper back (Lats) and arms
Lat Pulldown is the perfect exercise for targeting your major back muscle, called "Latissimus Dorsi" (or "Lats"). This muscle activates every time you bring your shoulders down toward your back and closer to your body, as we do when we perform the Lat Pulldown exercise.
There is also another muscle on your shoulder blades called "Teres Major" (commonly known as "Lats Little Helper") which also assists the Lats in performing the Lat Pulldown.
Your Triceps (just the Long Head of the Triceps) also perform the same actions of your Lats and Teres Major at the shoulder joint (bringing your shoulder down toward your back and closer to your body).
Basic Movement Breakdown:
Shoulder Extension: Brings shoulder down toward your back (Prime Muscles: Lats, Teres Major, Triceps [Long Head])
Shoulder Adduction: Brings shoulder closer to your body (Prime Muscles: Lats, Teres Major, Triceps [Long Head])
Stay tuned for variations of the Lat Pulldown exercise! If you still need any help in doing this exercise or would like to learn more about it, contact DANCE CUBE on the COACHING page!