Lat Pull Down Workouts for Weightlifting & Bodybuilding

Video Transcript

"In this clip, we’re going to be doing a lat pull down. Great exercise for the lats, the upper back, little bit of the lower back area. Again, as well as the biceps. They’re a secondary muscle, but you’re definitely going to feel your biceps working this exercise. He’s already in place. As you notice, his knees are under the thigh pad, so you’re going to have to adjust that thigh pad. Most equipment has that thigh pad, so you’re going to just adjust so it sits on top of your legs real evenly, nice, comfortable; it’s going to keep you in place. When you’re ready to go, reach up, grab it about a little wider than your shoulders, outside the bend typically on most bars is where you’re going to grab it. Again, a moderate weight until you’re very comfortable with the exercise. Keeping your spine nice and straight, chest out in front of you. You’re going to pull the weight down with the bar down in front of your face. Old school method, everyone pulled the bar down behind their head. As we found out over the last few years, it’s real bad for your shoulders, real bad for your cervical spine. I recommend that you don’t pull the bar behind your head. As you notice, he’s pulling it down nice and even, nice and smooth. He’s contracting the lats in the upper shoulder area, as well as the scapula, nice and smooth. He’s keeping his elbows about even with his body, not pulling them too far forward. He’s exhaling as he pulls the bar down and he’s taking his time. He’s contracting the muscles real well. Keeping his chest up in the air, which means his spine is nice and straight. What don’t you give me about 3 more. Notice he’s not rocking forward, backwards, side to side; nice and stable body. Getting a real good pump in those lats. One more. Getting a real effective exercise in his lats and his upper back. And that is the lat pull down. If you’d like anymore information on that exercise, you can go to tnttrainingonline.com."