How to Do Lat Pulls
A lat pull, also known as a lat pull-down, is an exercise that works not only your lats, but your biceps, forearms and shoulders. It is a terrific exercise for the upper body and helps boost strength while burning fat. However, you need to know how to perform the exercise properly, because performing the routine incorrectly may result in injury and keep you from receiving all the benefits of a correctly performed lat pull.
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Instructions
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Sit on the bench facing the lat pull exercise machine. A bar is hanging slightly above your head. This is the lat pull-down bar.
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Grasp the bar in your hands, with palms shoulder-width apart. Use an overhand grip while performing lat pull downs. The further apart you place your hands, the more you work your shoulders. The closer together you place your hands, the more you work your biceps.
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Pull the bar down until it is at chest level. Hold the bar here for a moment, then lift the pole back up slowly. Moving the bar up slowing works the rear muscles in your arms, such as the triceps. Attempt to keep your back perfectly straight, as if you are leaning up against a flat wall. Leaning back too far may cause damage to your muscles. Reduce the amount of weight if you find yourself leaning back.
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Repeat the exercise as often as you want, or according to the instructions of your workout routine. Allow at least one day in between performing lat pulls. When performing the exercise your muscle tissue tears, then is rebuilt (this is how you increase the size of your muscles). Performing the lat pull downs two days in a row does not give your muscles enough time to rebuilt the tissue.
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Tips & Warnings
Keep your back straight and do not shorten the distance you pull the bar down. If you are bending your back or shortening the pull-down distance it is due to the weight being too heavy. Reduce the amount of weight until you no longer need to.
References
- Photo Credit dumbbell weights image by Kathy Burns from Fotolia.com
