The lat pull-down is effective for building overall upper body strength. This exercise is performed on a machine found at many gym and health clubs and mimics the motion of a pull-up in a seated position. It's important to perform a lat pull-down with proper technique to get the most out of the exercise and work your muscles effectively.
Technique
Sit at a lat pull-down machine with a wide bar attached overhead. Secure your legs properly with your knees firmly positioned under the padding. Grasp the bar with an overhand grip, palms facing forward, and bend your elbows, pulling the bar down toward your chest. Hold this position for a second, then slowly return the bar to the starting position. Repeat this exercise for desired repetitions, usually between eight and 15.
Latissimus Dorsi
A lat pull-down targets your latissimus dorsi muscles, which are located on the side of your rib cage. The lats are contracted when the bar is pulled down and will stretch during the eccentric phase of the exercise. Building the lats will improve upper body strength and, over time, create a "V" shape from the waist to the shoulders.
Biceps
In addition to the lats, a lat pull-down will work your biceps because the pulling motion recruits your bicep muscles to contribute to the exercise. Bicep work is increased on close grip pull-downs as opposed to wide grip.
Shoulders
The shoulder muscles are also used during a lat pull-down. The shoulder is the joint muscle between the biceps and lats, which requires it to contribute to the exercise. Building shoulder strength will build overall upper body power and increase strength on the lat pull-down.
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