How To Do Lat Pulldowns
- April 16, 2009
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Drew Leibowitz
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Writer
Andre_Scott
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Director/editor
Andrew Leibowitz
- Actor Alex Jenkins
Just can’t manage a pull-up? Try the easier lat pulldown to help build strength until you’re ready.
You Will Need
- 1 A lat pulldown machine
To build up to a pull-up, adopt a pull-up grip with your hands shoulder width apart on the bar.
Step 1: Choose a weight
Choose a weight that you can lift 10 times.
Step 2: Pull bar down
With your back straight but leaning slightly back, pull the bar down in front of your face until it’s below your chin.
A sign that you’ve exhausted your key muscles is if you start leaning further back while performing your pulldowns.
Step 3: Grab ends of bar
Grab the ends of the bar, palms facing out, and slide down into the seat.
People who can do countless pull-ups will use the lat pulldown machine to lift weights in excess of their body weight.
Always consult a physician before attempting any exercise program.
Step 4: Repeat
Do three sets of 15 repetitions, or whatever your training program calls for. Then flex up. A few weeks of this and you’ll be ready for a rematch with the pull-up bar.
Step 5: Adjust height of thigh pads
Adjust the height of the thigh pads on the seat. They should feel snug, yet allow you to extricate yourself from the seat while holding onto the bar.
Don’t pull the bar down behind your head, as it’s too stressful on your joints.
Step 6: Let bar up until arms straight
Slowly let gravity pull the bar upward until your arms are nearly straight but not locked.
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