How to do the Lat Pull Down
From a seated position reach up and pull bar down towards your chest.
How to do it:
1. Adjust the leg locks so that as you take a seat and slide your knees under the pads your feet should be flat on the floor and the top of your quads should be resting under the pad with no clearance.
2. Chose a bar that is at least shoulder width in length and reach up and grab the bar on the handles.
3. Your upper body should have a slight lean back posture.
4. Slowly pull the bar down towards your upper chest and stop as it comes into slight contact with your chest.
5. Slowly release your arms back to the starting position.
Do’s and Don’ts:
1. Don’t bounce the weight off your chest.
2. Don’t sway your upper body to pull the weight down. Your upper body posture should remain as close to motionless as possible.
3. Do arch your back as you bring the weight down so that your chest actually sticks out more.
4. Do bring the bar into slight contact with your stuck out chest just above your nipples.
5. Don’t move your feet.
6. Hesitate the bar at the bottom and release back to the starting position slowly. The release should take longer than the pull.
1. The T-Bar. Not every gym has one but if yours does do them. They are exceptional for mass building and thickening every muscle in your back.
2. Wide grip chin ups. This is a very advanced move and can be hard on the shoulder. It is very effective but you have to be able to lift your own body weight up and few can do it in the beginning at all, and hardly for multiple reps.
3. You can also go to a smith machine and set the bar at a low level and with a wide grip and your feet on the floor hang upside down (reverse push up position holding the bar) and pull your chest up to the bar.
Muscle building importance:
This move builds all your back muscles, especially your lats (the bat wings under your arms) as well as biceps and posterior deltoids. An absolute must do compound exercise.