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 biceps are put under slightly more strain in the lower grip variation than in the upper grip.
Adjust the seat height and sit down on the machine. Position your knees under the knee pads and press your chest against the chest pad.
2
Grip the handles slightly wider than shoulder-width in an underhand grip (palms facing backwards) and sit almost upright on the seat. Your arms should be stretched upwards and your shoulders should be pulled slightly upwards.
3
Pull the handles down forcefully until they are against your chest and your elbows are at the side of your body. Breathe out as you do so
4
Slowly move the handles upwards 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 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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