Lat pull-ups are a basic exercise for training the latissimus. This exercise promotes back width and creates a V-shape in the upper body. The pulling movement in the vertical axis should be included in every back workout. The upright version mainly works the latissimus.
All you need for this exercise is a long Theraband and you can do it at home or in the gym.
Exercise
Lat pulldown
Standing, bent forward
Type: Bilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Attach a long ribbon slightly above head height so that both ends hang down towards you.
2
Stand approx. two steps away from the band and grasp the ends of the band with both hands. Bend your upper body forwards by approx. 25°. Arms are almost fully extended and in line with your upper body. Your back is slightly stretched.
3
Pull the band down forcefully until your hands are next to your chest and your elbows are at the side of your body. Breathe out as you do so
4
Bring the band back up slowly and in a controlled manner until your arms are fully stretched and in the starting position. Breathe in as you do this
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! When pulling down, don't pull your elbows down in front of your body, but to the side and back. Imagine that you are pulling your elbows into the back pocket of your pants. Make sure you don't have a hollow back. Keep your upper body in the same position to avoid swinging movements.
TIP: You can fold the fitness band in half and pinch it in a door (top). If the band slips, you can first wrap the band around a bottle or similar.
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Back (upper - trapezius)
Back extensor
Tertiary
—
Equipment
Resistance band long
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