Lat Pull-down Exercise

Starting Position of Lat Pull-down

• Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
• Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.

The Movements of Lat Pull-down

• Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
• Hold for a count of two; then slowly return to the starting position.

Lat Pull-down Technique and Tips

• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder­blades together.
• Do not shorten the return phase of the
  movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.

Variations of Lat Pull-down

Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.

Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.

Exercises for your Back Workouts.

Lat Pull-down.

Chins(pull-ups).

One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.