What Weight Lifting Exercise Will Work the Latissimus Dorsi?
The pull-down is a compound exercise because it requires the movement of two joints: the shoulders and the elbows. This exercise is accomplished from a lat cable pull-down machine. Sit with both feet flat on the floor, and grip the pull-down bar above you with both hands.
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Mechanics
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Pulling the bar down to the chest while squeezing your shoulder blades together works the upper back.
Wide Grip
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Extend the hands to the outer ends of the bar for a wide grip. Pull the bar down to the chest and then return to starting position for one complete movement.
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Close Grip
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Your hands should be positioned apart, slightly closer than shoulder width, with an underhand grip. Lean back by arching your back slightly; pull the bar down to your chest, then return to the starting position.
V-Bar Pull-Downs
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The V-bar changes the grip from the horizontal position to a close-grip vertical position. Lean back with your elbows tucked in; pull the bar down to your chest, then return to the starting position.
Calibrating the Grip
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The pull-down's range of motion is limited with a wide grip, move your hands in closer to increase the degree of joint mobility.
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References
- Photo Credit Image by Flickr.com, courtesy of Vox Efx
