Lat Pulldown Machine is functional training equipment for the whole body. Often users perform only basic exercises, using only part of the available features. In fact, this equipment allows training almost all muscle groups.
We decided to collect all the exercises in one place and clearly show them so that anyone can get the most out of training with this equipment. We will show the principle of its performance for each exercise, the main muscle groups used in the correct technique. We will try to give a brief description and recommendations for the exercise.
1. Wide-Grip Lat Pull-Down
Muscle Worked: Lats, Biceps
One of the main exercises with this equipment. Allows you to train high-quality broad back muscles. To perform, take the initial position, grasp the handle with a wide grip and slightly tilt the body back. If possible, adjust the height of the seat to allow sufficient muscle tension at the top. When you exercise do not swing and as the blade comes down. Possible with the development of technology will be useful if the assistant or coach will watch from the sidelines and give advice on technique. Often the work included the bicep. But it should not perform a basic function.
Additional tip: if you can’t eliminate the biceps and back muscles get a little load use pre-exhaustion. Follow a few exercises for the biceps or do approaches in turn.
2. Behind-the-Neck Lat Pull-Down
Muscle Worked: Lats, Traps
This exercise will further involve the trapezius muscle. It is not advised to master the technique with more weight. Consider injury.
3. V-Bar Pull-Down
Muscle Worked: Lats, Brachialis
The main difference is the formulation of hands. Most often used the additional handle. In addition to the width of the back muscles, their depth is also studied.
4. Triceps Pushdown
Muscle Worked: Triceps
Basic exercise for triceps. The proper technique involves all three bundles of muscles. Use either a narrow grip straight neck or Tricep Rope. In any variation, the shoulders should be fixed. Movement is carried out in the elbow joint. The hull is motionless. The allowable difference is the placing of the feet. In some they are parallel, others put one leg slightly forward.
5. Cable Rope Face-Pull
Muscle Worked: Shoulders
In this exercise, it is important to try to keep the shoulders parallel to the floor. To feel this angle of loading it is recommended to start with a small weight.
6. Cable Front Rope Raises
Muscle Worked: Shoulders
7. High cable crunch
Muscle Worked: Abdominals
Constantly hold the abdominal muscles in tension, do not work the back muscles. For proper technique it is better to start with a small weight.
※ For more information about high-position pull-down accessories, please pay attention to the page: