Exercise Description of Lat Pulldowns:

The lat pulldown is primarily a two-joint motion exercise designed to target the latissimus dorsi muscles. However, other muscles of the back such as the lower and midtrapezius, rhomboids, and erector spinae are worked as well. Since the muscle fibers of the lats originate from the spine at a variety of angles before inserting into the upper arm, alignment to the resistance can also be set at a variety of angles by leaning back anywhere from about 15 to 45 degrees. Sitting straight up or vertically does not align the muscles with the resistance as efficiently. Pulling the bar behind the head can be stressful on the shoulder joints and is not advised.

Alignment and Positioning of the lat pulldowns:

1. Place the hands onto the bar so that when the upper arms are parallel to the floor, they will form an approximate 90-degree angle with the forearms.
2. Sit with the knees under the pad, and lean back somewhere between 15-45 degrees.
3. Hold the bar with the arms slightly bent and the elbows pointed out.
4. Pull the shoulder blades down and together, and create a natural arch in the lower back.

Technique of the lat pulldown:

1. Contract the lats, bend the elbows, and begin to pull the arms out and down until the upper arms are about parallel to the floor (or slightly lower if you're able to keep the shoulder blades down and the forearms in line with the cable).
2. Keep the scapulae depressed and retracted, the spine stabilized, and a natural arch in the lower back.
3. Hold, continue to contract the lats, and relax the hands and arms as much as possible.
4. Let the arms back up slowly to the original starting position keeping tension in the lats. Repeat.