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Front Lat Pulldown.7

Front lat pulldowns work the latissimus dorsi and other back muscles. The exercise is performed by grasping a long bar attached to a weight stack and pulling it downward until it touches the chest, keeping the torso leaned back slightly. The bar is then lifted back to the starting position while maintaining control of the movement. Proper form involves pulling the bar down and back along the body while extending the chest upward and outward.

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ASHOK P K
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90 views2 pages

Front Lat Pulldown.7

Front lat pulldowns work the latissimus dorsi and other back muscles. The exercise is performed by grasping a long bar attached to a weight stack and pulling it downward until it touches the chest, keeping the torso leaned back slightly. The bar is then lifted back to the starting position while maintaining control of the movement. Proper form involves pulling the bar down and back along the body while extending the chest upward and outward.

Uploaded by

ASHOK P K
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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© National Strength & Conditioning Association

EXERCISE TECHNIQUES Volume 25, Number 5, pages 42–43

Front Lat Pulldown


John F. Graham, MS, CSCS, *D
Orthopaedic Associates of Allentown John F. Graham
Allentown, Pennsylvania Column Editor
E-mail: [email protected]

TYPE OF EXERCISE:
Upper body/multijoint

MUSCLES USED:
Latissimus dorsi, middle trapezius, rhomboids, teres major,
posterior deltoid, biceps brachii, brachialis, brachioradialis

■ Starting Position
• Place the pin at the desired
training weight in the selector-
ized weight stack attached to
the machine.
• Grasp the long bar with a
closed, pronated grip.
• The grip width should be slight-
ly wider than shoulder width
on a straight bar or on the
downward bend of a bent bar.
• Pull the bar downward and
move into a seated position.
• If the seat is attached to the
machine, sit down facing the
weight stack with the legs
under the thigh pads. The seat
should be adjusted to enable
the thighs to be parallel to the
floor with the feet flat on the
floor.
• The elbows should be fully ex-
tended with the selected load
Figure 1. Starting position for the descent.
suspended above the remain-

42 Strength and Conditioning Journal October 2003


der of the weight stack.
• Before initiating the descent,
lean the torso back slightly
and extend the neck to enable
the bar to pass by the face as
it is pulled down. This position
will also decrease the impinge-
ment stress on the shoulder
joints (Figure 1).
■ Descent
(Downward Movement)
• Inhale to initiate the descent.
• Begin the descent by abduct-
ing the scapulae and upper
arms.
• The elbows should move down
and back as the chest simul-
taneously moves up and out
while the bar is lowered.
• Continue pulling the bar down
and back until the bar lightly
touches the upper chest near Figure 2. Ending position of the descent and starting position for the ascent.
the clavicles.
• The torso should be leaning
back slightly at the completion
of the descent (Figure 2).
• The lower body should remain
fixed throughout the descent.
• Avoid quickly leaning back
farther or jerking the torso to
help pull the bar down.
• Breath should be held
throughout before exhaling at
the completion of the descent.
■ Ascent (Upward Movement)
• Return the bar back under
control to the starting position.
• Avoid allowing the arms to re-
turn upward rapidly during
the ascent.
• Maintain the same backward
torso lean and lower-body po-
sition throughout the ascent.
• Inhale as the bar rises to the
start of the descent.
• The completion of the ascent
is reached when the elbows
reach full extension. ▲

October 2003 Strength and Conditioning Journal 43

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