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. With the one-armed version, you can concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Adjust the seat height to suit you and sit down on the machine. Position your knees under the knee pads and press your chest against the chest pad.
2
Grasp the left handle with your left hand in an overhand grip (palm facing forward) and sit almost upright on the seat. Your arm should be stretched upward and your shoulder should be pulled up slightly.
3
Pull the handle down forcefully until it is against your chest and your elbow is at your side. Breathe out as you do this.
4
Slowly and carefully bring the handle back up until your arm is fully extended 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, starting with the left side and continuing with the right side after a 60-second break.
Tip
Use the full range of motion! When the handles are 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 - latissimus)
Secondary
Biceps
Brachialis
Shoulder (posterior)
Tertiary
Back (upper - trapezius)
Equipment
Lat pull-down machine
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