Lat pull-ups are a basic exercise for training the latissimus. The pulling movement in the vertical axis should be part of every back workout. In the reclined version, the focus is placed more on the trapezius muscle.
Exercise
Lat pulldown
Lean back
Type: Bilateral
Rest: 210s
Equipment: Latzug
Tutorial
1
Attach a lat pulldown bar.
2
Grasp the bar slightly wider than shoulder width with an overhand grip (palms facing forward) and sit back on the seat. Your upper body should be leaning back at an angle of approximately 15-30°. Position your knees under the knee pads. Your arms should be stretched upwards and your shoulders should be pulled up slightly.
3
Pull the bar down forcefully until it is against your chest and your elbows are at your sides. Exhale as you do this.
4
Slowly and carefully raise the bar again until your arms are fully extended and in the starting position. Breathe in as you do so.
5
A repetition has thus been performed. 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.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - trapezius)
Secondary
Biceps
Brachialis
Shoulder (posterior)
Back (upper - latissimus)
Tertiary
—
Equipment
Lat pulldown
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
