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.
Exercise
Lat pulldown
Standing, bent forward
Type: Bilateral
Rest: 150s
Equipment: Kabelzug
Tutorial
1
Place the cable pulley on the top step and attach a straight bar.
2
Stand approx. two steps away from the cable tower and grasp the bar with an overhand grip (palms facing forwards/downwards at an angle). 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 bar down forcefully until it rests against your chest and your elbows are at the side of your body. Breathe out as you do so
4
Slowly raise the bar again 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 the bar is in the top position, your shoulders should be pulled slightly upwards. When pulling down, do not 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 hunched back. Keep your upper body in the same position to avoid swinging movements. Only use enough weight so that you are not pulled upwards. Otherwise, use a dip belt with weight.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Shoulder (posterior)
Tertiary
Back (upper - trapezius)
Equipment
Cable pull
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