Front Lat Pulldown - Using Multi-Exercise Bar

Differentiation: Mechanics

This variation of a Pulldown is unique. Here is how: you use a Multi-Exercise Bar Attachment. This attachment keeps your hands shoulder-width apart, but forces your palms to face inward. Using this hand position works your biceps | as well as your lats. The Multi-Exercise Attachment also allows you to use heavier weight. Using heavier weight will increase the overall strength of your lats.

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 Multi-Exercise Bar Cable attachment.

3) Clip a Multi-Exercise Bar Cable attachment onto the pulley hook.

4) Sit on the machine's bench -

5) ...with your feet flat on the floor.

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

7) Reach up and grasp the Multi-Exercise Bar with both hands, palms inward.

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

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lean back slightly and pull the Multi-Exercise Bar down to your upper chest.

3) Squeeze your muscles and hold this position for a count of one second.

4) Then, inhale as you gradually allow the bar to 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.

Only your arms should move.

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

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

Be sure to move slowly and deliberately through the lift. This will ensure that your muscle receives the maximum benefit of constant cable-resistance.

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.

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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