LAT PULL DOWN

ALIGNMENT AND POSITIONING:

1. Place the hands onto the bar so that when the upper arms are parallel to the floor, they will form an approximate 90-degree angle with the forearms.
2. Sit with the knees under the pad, and lean back somewhere between 15 and 45 degrees.
3. Hold the bar with the elbows extended.
4. Pull the shoulder blades down and together, lifting the chest to meet the bar.
5. Keep the abdominal muscles contracted throughout the exercise.

TECHNIQUE:

1. Contract the lats, bend the elbows, and begin to pull the arms down until the shoulder blades are together and the chest is expanded.
2. Keep the scapulae depressed and retracted, the spine stabilized, and a natural arch in the lower back.
3. Hold, continue to contract the lats, and relax the hands and arms as much as possible throughout the movement.
4. Let the arms back up slowly to the original starting position keeping tension in the lats. Repeat.

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