How to Do Lateral Pulldowns

The lateral pulldown is a compound exercise (requires two joints to perform the movement) that primarily targets the latissimus dorsi, but also involves the biceps and rhomboids, as well. <br><br>The training of the latissimus dorsi is directly correlated to the width of one’s back. In short, the more frequently you train your latissimus dorsi, the wider your back will be. What is an effective exercise that targets the latissimus dorsi and promotes muscle growth? Simple: lateral pulldowns.

Difficulty: Moderate

Instructions

1. Adjust the settings on the padding that will be directly over your quadriceps when performing the exercise.

2. Grab a flat bar attached to a cable pulley with a grip that is overhand and slightly wider than shoulder-width.

3. Pull the flat bar down and sit with your quadriceps tucked comfortably under the padding. Your arms should be fully extended. Slightly arch your back, but do not lean back excessively.

4. Complete the downward movement by pulling the flat bar to the upper chest. Concentrate on bringing your shoulder blades as close as possible. Squeeze your latissimus dorsi for a count of one.

5. Return toward the starting position in a slow and controlled manner until your arms are straight. Feel your back muscles stretch. This is considered one repetition.

6. Complete four sets of eight to twelve repetitions.

Tips & Warnings

• Lateral pulldowns can also be performed on a Smith Machine. The same form applies for all variations.
• <br>To target different areas of your back, change your hand placement. A close grip will focus primarily on the latissimus dorsi, while a wider grip will target the rhomboids and teres major/minor. Furthermore, using an underhand (palms up) grip will place more of the focus on your biceps.
• <br>If you find yourself dropping your chest or shrugging your shoulders in order to pull down the bar, use a lighter weight. It is crucial to learn proper form and technique first.
• <br>Pull with your elbows traveling down and slightly back, not straight back.
• Do not lean back excessively when performing the exercise. This will take stress off of the latissimus dorsi and may also increase the risk of a lower back injury.

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