![]() > Grasp the bar with your hands shoulder-width or slightly wider than shoulder-width apart. For ideal posture, the hips and knees should be roughly at 90° angles with the feet flat and securely on the floor about hip-width apart. Adjust the pads so your knees are placed securely underneath.> Adjust the lat pulldown machine to fit your body. You can learn more about muscle action here. Also known as a lengthening contraction and as the “negative” during resistance training exercises.Ĭoncentric Muscle Contraction: When a muscle exerts force while shortening. > Rotator cuff (small muscles situated around the shoulder blades)Įccentric Muscle Action: When a muscle exerts force while lengthening, usually because it is returning from a shortened (concentric) position to its natural resting position. > Triceps brachii (back of upper arm muscle) > Brachialis /Brachioradialis (forearm muscles) > Biceps Brachii (front of upper arm muscle) > Levator Scapulae (located near the side and back of the neck) > Rhomboids (muscle that connects to the shoulder blades and spine) > Trapezius- upper, middle, lower) (a large trapezoid shaped muscle of the back) > Posterior Deltoid (back of the shoulder muscle) > Teres Major (muscle near the bottom portion of the shoulder blade) It is also important to note that muscle activation varies depending if the muscle is performing an eccentric muscle action or a concentric muscle contraction, as well as the technique selected by the exerciser. This is not a complete list as many muscles are involved in the joint actions listed above. Table 1 provides a list of involved musculature. ![]() The primary joint actions that occur during the lat pulldown are listed below however, it is important to note that accessory joint motions occur depending on how the individual performs the exercise.Ĭoncentric Phase (pulling bar towards the chest)Įccentric Phase (returning to the start position) The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1). There are some variations of the lat pulldown exercise including the close-grip pulldown, wide-grip pulldown, reverse-grip (supination) pulldown, and neutral-grip pulldown (to name a few). While there are fewer studies investigating the lat pulldown compared to more popular exercises such as the squat or bench press, there is ample evidence describing its effectiveness for targeting many muscles of the back and arms (Lusk et al., 2010 Synder & Leech, 2009 Sperandei et al., 2009 Signorile, Zink, & Szwed, 2002). The lat pulldown (short for latissimus dorsi pulldown) is one of the most popular exercises used to strengthen the muscles of the back. Provide exercise technique recommendations for fitness enthusiasts wishing to perform the lat pulldown exercise. Differentiate various grip positions of the lat pulldown.ģ. Understand the movement requirements, joint actions, and involved musculature of the lat pulldown exercise.Ģ. In addition, this article provides findings from relevant research discussing various grip positions of the lat pulldown exercise.ġ. The purpose of this article is to provide an overview of the lat pulldown exercise including movement requirements, joint actions, and involved musculature. The lat pulldown, like the bent-over row, is one of the most popular exercises used to strengthen the muscles of the back.
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