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Lat Pulldown Machine Workouts

Sheetal Mandora Jul 30, 2020
Performing the downward rotations and depression of the shoulder blades, lat pulldown exercises help move and extend the shoulder joint. Read this story to find a step-by-step guide on different exercises.
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
Lat pulldown are performed to develop and put stress on your latissimus dorsi muscles (a.k.a. lat). The workout works 2 joints―the elbows and the shoulders. Once the workout is done in full motion, you can feel your biceps muscles and your middle back muscles working as well.
 To picture this workout, you can imagine doing chin-ups where your arms would be doing all the pulling. Similar to this movement, the machine helps work the muscles. And to help you work the right muscles, we will be going over some workouts.

Different Exercises You Can Perform

Along with the latissimus dorsi (on both sides of the spine), these exercises can help strengthen the brachialis, brachioradialis, biceps brachii, pectoralis major, teres major and minor, posterior deltoid, infraspinatus, rhombodis, lower and middle trapezius, and levator scapulae muscles.

Exercise #1

  • Sit on the seat available on the machine, and place both hands on the pulldown bar.
  • Hold the bar with your hands, keeping them as far away as possible. Rest your thighs underneath the supports given on the machine.
  • Inhale once, and while exhaling, pull on the bar to bring it closer to your chest.
  • At this time, keep your back straight, and make sure that your forearms are not facing you.
  • Inhale, and bring the bar back up to extend your arms and shoulders completely.

Exercise #2

  • Sit on the seat available and place both hands on the pulldown bar.
  • Hold the bar at shoulder width apart and face your forearms inward.
  • Rest your thighs underneath the supports.
  • Inhale, and while exhaling, pull on the bar to bring it close to your chest.
  • Here the elbows will come on your sides. Keep your back straight.
  • Inhale, and bring the bar back up to extend your arms and shoulders completely.

Exercise #3

  • Sit on the seat available and place both hands on the pulldown bar.
  • Hold the bar at shoulder width apart and face your forearms inward.
  • Rest your things underneath the supports.
  • Inhale, and while exhaling, pull on the bar to bring it behind your neck.
  • Here the elbows will come on your sides. Keep your back straight and slightly lower your head.
  • Inhale, and bring the bar back up to extend your arms and shoulders completely.

Exercise #4

  • Change the attachments on the machine to parallel cable.
  • Hold with both hands and face your forearms towards each other.
  • Inhale, and while exhaling, pull on the attachment to bring it towards your chest.
  • Keep your back straight. Inhale, and bring the bar back up to extend your arms and shoulders completely.
* Do 3―4 sets of 15 reps; increase the sets by 5 after a week.