Hello Warriors! Today I’d like to chat about one of the most advantageous, yet mis-performed, strength exercises. This is one that makes me want to throw my lifting gloves when I see mistakes. The Lat Pull Down. So, I’ve got 5 tips to help you perfect your Lat Pull Down and get the most out of this amazing exercise.
In strength training land, everybody is all about the pull up or the deadlift. Depending on specific goals, of course. And please don’t misunderstand, those exercises are awesome. But pull ups can be very challenging to progress with and deadlifts can cause serious injury if performed incorrectly. So, for those reasons, I have a soft spot in my strength training heart for Lat Pull Downs.
Lat Pull Downs target many of the large muscles in the back. Interestingly enough, they do so without involving a more dangerous hinging motion or the need for active control over a large portion of the body (read deadlifts and pull ups). This makes this exercise ideal for those getting started with strength training, recovering from injuries, or just to keep in regular rotation.
Lat Pull Downs target the latissimus dorsi (hence the name) as the main mover. However, the rhomboids, which lie deeper, are also key for the necessary big pull. Additionally, the trapezius and rear deltoids are acting at the shoulder, the biceps bend the elbow, and all the core muscles must be properly engaged to perform this exercise correctly.
So, my first tip, as is usually the case, is that it is all in the set up. Lat Pull Downs are traditionally done using a cable pulley machine. Before you even think about pulling weight, adjust the thigh pads so they are resting comfortably (but not clamping down) on the tops of your thighs. If you are able to adjust the bar height, sit down and reaching your hands overhead, make sure the bar is just at the tips of your fingers. If you are using resistance bands, make sure they are properly anchored above you and you have a place to sit or kneel comfortably.
My second tip is to properly engage your core. I have seen Lat Pull Downs completed with perfectly upright posture or while laying flat on the bench. Neither of those is correct. Once seated, grip the bar – or resistance band – and hinge back very slightly. You want to be about 10 degrees past upright, that’s it. Now contract your core and lock that position in.
The third tip is to mind your moving joints. Those would be your elbows and shoulders. Your elbows should stay in line with your torso during the entire motion. Imagine that you are tracing two half moons (one on each side of your body) as you lift and lower the weights. Your shoulders should stay relaxed and down during the lift. If you are hunching at any point, drop the weight. At the bottom of the pull, you should also squeeze your shoulder blades together across your back. Which is actually a nice double check: if you can’t squeeze you are probably hunching, drop the weight back a bit.
My fourth tip is to avoid swinging. If your torso is swinging as you move the weight, then one of two things is going on. You have not locked in your core posture (see tip two). Or the weight is too heavy. When the weight becomes too much, we call on our spine extensors in the lower back to help, which results in swinging.
And the last tip is a biggie. If you take one thing from this breakdown, make this one be it. I’m calling it out because most of us learn the form for the Lat Pull Down incorrectly the first time around (myself included). And we tend to perform exercises the way we learn them the first time.
So here it is: Do not pull the bar behind your head. Let me say that again. Do NOT, under any circumstances, pull the bar behind your head. It is a recipe for compression of the cervical vertebrae, which is never a good thing. Bringing the bar behind the head also limits motion. By pulling the bar down to the collarbone instead, you are actually able to pull further and get a better squeeze in the shoulder blades at the bottom, which makes for a more effective exercise.
Lat Pull Downs are a great exercise to have in your regular rotation and are extremely effective if done correctly. Tell me in the comments, did you learn to pull the bar behind your head?
