Lat pull down

  • Adjust the pin on the weight stack to an appropriate light/moderate weight. If unsure opt for a light weight
  • Adjust the bench if required so that your feet sit flat on the ground beneath the knee pads
  • Stand up to grab hold of the bar and pull it down so that you're sitting again
  • Place hands in a wide grip (overhand grip) or a close grip (underhand grip).
  • When using the wide grip your arms should be out to the side of your body, in the same plane as your torso. In this position squeeze through your back to pull the bar down in front of your body until the bar reaches your collarbone, then gently extend your arms to return to the starting position.
  • When using the close grip your arms should be straight up in front of your body. In this position squeeze through your back to pull the bar down in front of your body until it reaches your collarbone and your elbows are fully flexed, then gently extend your arms to the starting position.
  • With both grip types you can lean back slightly to allow space for the bar to move in front of your face, however you should be still in this position, not swinging or using momentum to pull the bar down.
  • Breath out during exertion, never hold your breath.
  • Always ensure that you're supporting your spine and lower back by contracting your abdominals and gluteals throughout the exercise.
  • Repeat 10-15 reps x 2 sets
 
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