Lat bar pull downs are probably one of the most common back exercises performed incorrectly. If you want to be able to show off a beautiful back during the summer, it's important to know how to train your latissimus dorsi -- the large muscle on each side of the back -- effectively. There are several different positions for training with a lat bar, and with just a few minor tips, you can achieve a successful workout and get the back you've always wanted.
Proper Mechanics
When performing seated close-grip, reverse-grip or wide-grip lat pull downs, be sure not to swing at the waist or use your lower back to help pull the weight down. Develop a mind-muscle connection to promote using mostly the primary muscle that's being trained during the exercise.
Muscular Definition
Always squeeze your lat muscles when bringing the weight down during lat pull downs to help sculpt and define your back muscles. Try squeezing the muscles (pulling the shoulder blades together) and holding for one count before slowly releasing back to start.
Core Stability
During lat exercises, keep your core tight and slightly arch your back to bring the weight to the top of your chest. Make sure you don't lean back too far; a slight lean is OK.
Grip Technique
Consider using a hook grip during lat bar exercises to move tension off your forearms. Wrap only four fingers around the bar and leave the thumb resting on top.
Alternate Range of Motion
When performing a traditional wide-grip lat pull down, to add variety, use a shorter range of motion, or a partial rep. Slightly lift your chin and bring the bar to your nose instead of your chest; this technique requires the use of heavier weight to be effective. In addition, the range of motion forces the muscles to remain fully contracted through the duration of the rep and offers a little extra work on the biceps.
Standing Technique
To target the upper lats using the lat bar for pull downs, stand up during the exercise and keep arms straight during the entire rep. Place your hands over the top of the bar without wrapping your fingers completely around it; this position also prevents cheating during the exercise.
Muscle Isolation
Another way to isolate total use of your outer lat muscles is to minimize arm movement. Grab the lat bar and remain seated with arms straight as if hanging. Keep your torso completely straight and simply drop your shoulders back and squeeze; hold for one count and release. You should feel only your lats performing all the work.
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