Pull Down is a strength training exercise design to develop the latissimus dorsi muscle.
It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
The cable lat pulldown is done where the handle is move via a cable pulley, as oppose to doing pulldowns on a leverage machine.
The standard pulldown motion is a compound movement that requires dynamic work by muscles surrounding the three joints which move during the exercise.
These are the elbow in conjunction with the glenohumeral and scapulothoracic joints in the shoulder girdle.
Pull Down Exercise: Instructions
Sit comfortably on the pulldown seat, feet flat on the floor. Check the height of the bar.
You may need to adjust the bar height by shortening or lengthening the chain or cable that supports the bar, or your seat height.
Get a gym trainer to help with this if necessary.
The bar should be at a height that your outstretched arms can comfortably grasp the bar without having to fully stand up.
But you should also be able to still extend your arms to achieve full range of motion.
Adjust the knee pad so that the upper thighs are tucked firmly under the pad. This will assist you when you apply effort to the bar.
Grasp the bar with a wide grip with an overhand, knuckles up grip. Other positions and grips are possible but start with this standard position.
Pull the bar down until it’s approximately level with the chin. Exhale on down motion.
While shifting just slightly backward is OK, aim to keep your upper torso stationary.
Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can’t move downward any more without moving backward.
Be sure to stop at that point and do not go lower.
Squeeze the shoulder blades together while maintaining square shoulders.
From the bottom position with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent.
Don’t let it crash into the weight plates.
Continue until you complete eight to 12 repetitions in a set. Rest, then continue to complete your program of sets.
Benefits
This exercise targets the latissimus dorsi, which is the muscle just under the armpits and spreading across and down the back.
By isolating the back muscles with this exercise, you can focus specifically on them without tiring out the biceps or triceps.
It’s important to target your back muscles to help with proper posture and to ease pulling movements, like opening a door, starting a lawnmower, or even performing a pull-up.
