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. The shoulder-width MAG grip is more ergonomic than the normal lat pulldown bar and usually feels better during lat pulldowns. Try both versions and choose the one that feels better for you.
Exercise
Lat pulldown
With shoulder-wide MAG Grip
Type: Bilateral
Rest: 180s
Equipment: Latzug
Tutorial
1
Attach a shoulder-width MAG grip.
2
Grasp the handle in a neutral grip (palms facing inwards) and sit almost upright 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 handle down forcefully until it is against your chest and your elbows are at the side of your body. Breathe out as you do so
4
Slowly pull the handle up 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. 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)
Back (upper - trapezius)
Tertiary
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Equipment
Lat pulldown
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