Brad Munford – @BradMunford13
The lat pulldown is a staple in any sort of weight training program, and it’s a key exercise in building a bigger, stronger back. But rarely is it taught in a way to get the most recruitment out of the muscles being worked. I’m not necessarily saying this way of doing the movement is wrong, but if you’re going to do a movement, why not do it in the most efficient and beneficial way that you can.1. The set up: don’t cheat yourself on this movement, keep your feet tucked under your body with your hips as close to the pads as you can get. Your upper body should be directly under the pull-down bar, with your arms fully extended, you want to get the longest ROM that you can. To get the most engagement out of your lats, grip the bar about where it starts to bend, roughly the same width you grab the bar during a squat. (Remember, everything is connected).2. Your elbows should move back to start the movement, imagine trying to squeeze your shoulder blades together as you pull the bar down to your upper chest while keeping a big arch in your upper back (just like you’re benching). And squeeze at the bottom for a second to really engage the lats.3. Stay under the bar as you start the next rep, fully extend your arms to get a full stretch and hit the rarely worked lower lats.Doing pull downs like this is tough, the reps are longer and you won’t be able to do as much weight as you might be accustomed to. Put your ego aside. If you’re looking to get a bigger, stronger back (who isn’t?) I recommend doing 4-5 sets of pull downs and/or seated rows at the beginning or end of every training session. The gainz will be well worth it!For more articles like this, click here!