Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuiders’ training regimes.

It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we’ll take a close look at the lat pulldown using a machine.

MUSCLES TARGETED: latissimus dorsi, teres major, middle trapezius, rhomboids

PREPARATION

Grasp the lat pulldown bar with a closed, pronated grip. Grip sHould be slightly wider than shoulder width.

STARTING POSITION

Sit down on the seat facing the machine. Position the thighs under the pads making sure the feet are flat on the floor. Lean slightly backward. Extend the elbows fully. This is the starting position for all repetitions.

DOWNWARD MOVEMENT

Pull the bar down towards the chest. Touch the bar to the chest in one smooth movement.

UPWARD MOVEMENT

Let the elbows slowly extend back to the beginning position. Keep the torso in the same position. Repeat or finish set.