Lat pull-ups are a basic exercise for training the latissimus. The pulling movement in the vertical axis should be included in every back workout. Performing the exercise with the narrow MAG grip allows more weight to be moved, but puts less strain on the teres major.
Exercise
Lat pulldown
With tight MAG grip
Type: Bilateral
Rest: 180s
Equipment: Latzug
Tutorial
1
Attach a tight MAG grip.
2
Grasp the handle in a neutral grip (palms facing inward) and sit back slightly on the seat. Position your knees under the knee pads. Your arms should be stretched upward and your shoulders should be pulled up slightly.
3
Pull the handle down forcefully until it is against your chest and your elbows are at your sides. Breathe out as you do this.
4
Slowly and carefully raise the handle 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 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. 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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