Medium Grip Front Lat Pulldown
Differentiation: Mechanics
This is the basic version of a Lat Pulldown. You hold the bar with a normal grip. Using this hand position allows each part of your lat muscles to be worked evenly.
Starting Position
To get into starting position, do this...
1) Locate a cable machine with a lat pulldown option. Or, set a cable machine's pulley at its highest setting. If your machine does not have an attached bench, position the short side of a flat bench so it is facing the cable machine.
2) Obtain a wide grip lat pulldown bar attachment.
3) Clip a wide grip lat pulldown bar onto the pulley hook.
4) Sit on the bench.
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 bar with your hands an inch or two wider than shoulder-width apart - with your palms facing forward.
7) Fully extend your arms - so your lats are stretched.
8) Lean slightly back (around 20-degrees) and push your chest out.
Main Mechanics
Once in starting position, do this...
1) More detail shown here.
2) More detail shown here.
3) More detail shown here.
4) This is the starting position.
5) Exhale as you pull the bar straight down
6) ...until the bar reaches your upper chest area.
7) Squeeze your back muscles and hold the contraction for a count of one second.
8) Slowly and controlled, inhale as you allow the bar retract upward
9) ...until your arms are fully extended.
10) 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).
Imagine your hands as hooks as you pull the weight down.
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.
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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Belt | $17.61 | |
| Heavy Leather weight lifting straps | $18.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | CAP Barbell Deluxe LAT Bar Cable Attachment with Rubber Handgrips, 36 |
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Appearing in the Video
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Tip
You should feel a deep stretch in your lats. If done correctly, your elbows should be just behind your body when the bar is at its lowest point and you should feel a tight contraction in your lats.