Lat pulldowns are a basic exercise for training the latissimus. The tight version engages the teres major less and allows more weight to be moved. The pulling movement in the vertical axis should be included in every back workout.
Exercise
Lat pulldown
In a tight grip
Type: Bilateral
Rest: 180s
Equipment: Latzug
Tutorial
1
Attach a straight bar.
2
Grip the bar closer than shoulder width with an underhand grip (palms facing backwards) and sit back slightly on the seat. Position your knees under the knee pads. Your arms should be stretched upwards and your shoulders should be pulled slightly upwards.
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 handle is in the top position, your shoulders should be pulled slightly upwards. Pull your elbows down in front of your body as you pull down and pull your elbows towards your hips. Make sure that you do not have a hunched back. Keep your upper body in the same position to avoid swinging movements.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
Biceps
Brachialis
Tertiary
Back (upper - trapezius)
Equipment
Lat pulldown
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