Daily Exercise Pick – Lat Pulldown

Today! I’m highlighting the Wide Grip Lat Pulldown

Exercise Type – Strength

Muscles Worked – Lats

Secondary Muscles Worked – Biceps, Middle Back, Shoulders

Equipment : Cable / Lat Pulldown Machine

Type of Exercise : Compound Movement

Level : Beginner

The How-To Perform a Lat Pulldown

1. Sit down comfortably on a lat pull-down machine. Make sure your knees are locked underneath the leg rests.  If you are smaller or shorter, place your feet on the machine’s frame rather than the floor to provide you with additional leverage (especially important for women – sometimes the machines are too large for a woman’s smaller frame and we need to make small modifications to posture and position in order to use the machine effectively.
2. Grab the bar with the palms facing forward using the prescribed grip.
   1. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
3. Extend both arms above your head so that you feel the stretch (it is really important to stretch your back out during this exercise).
4. Bring your torso slightly back around, to approximately a 30 degree angle.  This is your starting position.
5. In a controlled fashion, bring the bar down until it touches your upper chest. Draw your shoulders and upper arms down and back.
6. Bring the bar down until it touches your upper chest. Draw your shoulders and upper arms down and back.  Tip: Be sure to concentrate on squeezing your back muscles as you reach a contracted position. The rest of your body should remain stationary.
7. After you have contracted your back, slowly raise the bar back tot he starting position and fully extend arms, feeling a slight stretch in your back and lats.
8. Repeat this motion for the prescribed amount of repetitions.

Why I like this movement?

My single first reason why I love this movement is the PROGRESS I have seen. This is a fantastic exercise to start to spot some of the developments of your physique as you build your weightlifting routine.

Second, it is easy to turn into advanced exercises. We often drop set the pull downs, change the hand position and modify the pulldown bar to work different areas and parts of the back. This is a must add to any workout plan.

Until tomorrow! — I’ll leave you with one of my current progress photo! 3 weeks and amazing change!

Hugs and Love,

Jenn @ Do You Bake?

PS : Follow our exercise routines on Teresa Bragado’s Instagram Feed! and don’t forget to check out CRAVE IT newly launched Instagram feed too!

Remember! Before starting any workout routine, any new movement or exercise consult with your physician and a certified personal trainer to prevent any strain or or injury.