The lat machine gets its name from the main muscle group it works -- the latissimus dorsi. This large, triangular-shaped muscle starts in the middle to lower back and angles out toward the top of the back. A single lat bar is straight and is attached to a high pulley on the machine. Learn how to use this properly to get the most out of your workouts.
Starting Position
Before you do any workouts with the lat bar, it is important to get your body in the correct starting position. After attaching the bar, sit on the padded seat and adjust the thigh pad. This has a spring-loaded pin that gets pulled out as you move the pad up or down. Once you have placed it tight on your thighs, lock the pin in place. Carefully reach up and grab the bar with a slightly wider than shoulders-width, overhand grip and lean back slightly. You are now in the correct starting position.
If you have short arms, you may not be able to just reach up and grab the bar. If this is the case, sit on the seat and adjust the thigh pad, then step out and grab the bar. Carefully slip under the thigh pad, sit on the seat and then get into the starting position.
Form
Executing proper form is a pivotal part of using the lat bar. The most important thing is to avoid using momentum. During the lat pulldown exercise, your back should maintain a slight lean, but it should stay straight. Pull the bar down to your chest in a steady motion and slowly raise it back up. During this action, avoid swinging your torso forward and then pulling the bar down with momentum. Not only will this take away work from your back muscles, but it will also place undue stress on your spine. Take one second to lower the bar and two seconds to raise it back up in between your reps.
Squeeze
The midpoint of the lat pulldown exercise takes place when you bring the bar to your chest. When you do this, squeeze your shoulder blades together forcefully and hold for a full second before raising the bar back up. By doing this, you will fully tax your lats and also recruit the rhomboids major and minor, which are other back muscles. The more muscle fibers you recruit, the more you can gain from the exercise.
Breath Control
Proper breathing can go a long way with your single lat bar workouts. The key thing is to exhale as you exert force. With the case of the lat pulldown, exhale the whole time you pull the bar to your chest, and inhale the whole time you raise it back up.
Grip Variation
The standard lat pulldown mainly works the back muscles with some recruitment of the biceps on the upper arms. To place more emphasis on your biceps, change your hand position to add variation to your workouts. Instead of grasping the bar with an overhand grip, use an underhand grip. When you pull the bar down, your palms will be facing your body with this exercise. Still follow the same rules as with the regular pulldown.
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