How the Lat Pull Down Exercise Works anatomically
This post is written by Dr. Neeraj Mehta (Ph.D.) Human Biomechanics and Alternative Medicine. Neeraj Mehta is the professor at American Sports Fitness University & COO of GFFI Fitness Academy (one of the most renowned institutions in India for providing fitness education in India
As one of the weightlifting exercises, the Pull-Down targets a number of body joints, including the glenohumeral joint, the hand elbow, and the scapulothoracic joint, as well as the upper extremity and chest/torso muscles. Because it increases the strength and size of the Latissimus Dorsi muscles, most people perform this exercise for the first time when trying to achieve their ideal or desired physique in the gym.
The primary moving or agonist muscle is the latissimus dorsi. In other words, the Latissimus dorsi is responsible for initiating the motion in the first place. It is the deltoids that are the latissimus dorsi’s nemesis or rival.
Strengthening synergist muscles, such as the biceps, deltoids, rhomboids, trapezius, and pectoralis major, is also a benefit.
The scapulae are rotated and depressed, and the shoulder joint is adducted and extended, by this muscle group.. The cable lat pull-down is done by moving the handle via a cable pulley, rather than using a leverage machine to perform pull-downs.
Checkpoints to look for and common mistakes to avoid when performing the Wide grip Lat pull down:
Fitness professionals should keep an eye out for the following key checkpoints and common mistakes:
- Allow for only a slight backward lean in the seated position, approximately 70 — 80 degrees of hip flexion.
2. Avoid excessive backward leaning (less than 70 degrees of hip flexion) and trunk flexion (rounding).
3. Maintain a neutral spine and neck throughout the movement.
4. Avoid shoulder elevation (i.e., shrugging) at the top of the eccentric phase to keep the shoulder adductors tense.
5. During the concentric and eccentric phases, maintain a slow and controlled tempo (2 — 4 seconds).
6. Avoid using momentum (by swaying backward) to assist the movement. Reduce the load lifted if this occurs.
7. Also, make sure to avoid lifting off the seat by using knee pads (if available) or reducing external resistance.
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