Medium Grip Front Lat Pulldown Machine

Differentiation: Mechanics

This variation of a pulldown is unique from other pulldown exercises. Here is how: you use a Pulldown machine. The machine keeps the handles steady, | unlike when you use a cable machine | and attachments - which can move. Using stable handles allows you to isolate your lats and focus on maximizing each contraction. Maximizing each contraction increases the overall definition of your lats.

Starting Position

To get into starting position, do this...

1) Locate a lat pulldown machine.

2) Select a suitable weight.

3) Adjust the seat height, if needed.

4) Sit on the seat.

5) Adjust the knee brace so it holds your legs snugly in place. This platform prevents your body from rising as you pull down the weight.

6) Reach up and grasp the machine's handles - with your hands a few inches outside of shoulder-width - with your palms facing forward.

7) Lean slightly back (around 20-degrees) and push your chest out.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight and your head facing forward, exhale as you flex your lats while pulling the handles downward.

3) Once your hands are aligned with your shoulders, squeeze your lats and hold for a count of two seconds.

4) Then, inhale as you slowly allow the handles retract upward

5) ...until your arms are fully extended.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Focus on squeezing your back muscles instead of your arms, this will help concentrate the effort in your back.

Be sure your knees are secure under the knee brace and your arms are fully extended (lats stretched).

Keep your upper body from swaying back and forth in an attempt to move the weight more easily. By holding your body stationary, and only moving the weight with your outer lats, you will maximize the effectiveness of this exercise.

Imagine your hands as hooks as you pull the weight down.

Keep your core muscles tight and your head facing forward.

Keep your torso upright - at a 90-degree angle to your legs. Do not move your upper body while pulling.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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