The correct way to do a lat pull down

The reason for this post is cause this is something I see more than any other mistake in the gym and it always seems to happen with the lat pull down. This machine focusses and isolates mainly the Latimuss dorsi muscle which is at the sides of the back and it is what gives us that inverted triangle or wing shape that we all look to obtain. The problem I see with this machine is poor form. Most people tend to rock back and forward to pull down the weight this takes the emphasis off the lats as the lower back, hip flexors and arms do most of the work. This will not only make the exercise less efective in carving that v shape but also could lead to inury as it leads to an uneccesary jerking of the lower back and also hyper extention of the elbow as many lock out their elbows at the top of the motion. This is often caused by people stacking far too much weight and cheating to get it down. Seriously guys you dont to lift the stack to be impressive and knowone will think less of you if you drop the weight to use the correct form as your physique from doing this compared to the people still doing it wrong with no back development will speak for itself. Leave the ego at the door and lift with correct form to see the results you have always looked for.

The correct form for the lat pulldown is as follows:

-Adjust the knee pad and sit down so the pad rests snuggly on top of your thigh (sit directly under the cable pulley)

-reach up and grab a natural overhand grip on the bar, just wider than shoulder width apart and ensure that both hands are at equal distance from the center of the bar. ensure that elbows are not locked out at the top.

-with arms above head lean back only slightely so that sternum is underneath the bar. (there is no need to lean back anymore throughout this movement)

-while maintianing a netral spine alignment, pull bar down towards sternum keeping forarms verticle. Tuck elbows into side at bottom of the movement. (all movement should come from your arms and not at all from your lower back)

-pause briefly at the bottom before returning to start position. ensure you dont lock out your elbows at the top.

-repeat for the required number of repetitions

Using the this correct form should ensure you a safer and more effective back workout.

Happy training. “why not be the best you can be”