Lat pull exercises are those activities that work the latissimus dorsi muscles, abbreviated the lats. The lats are located on your back on either side of your middle spine. They are triangular muscles that originate at four points: the ilium, the sacrum, the lumbar and thoracic vertebral column and the lower ribs. The lats attach at one point on the humerus. Lat pull exercises target the the lat muscles, which are important for your back to keep strong and healthy.
Lat Pullup
An assisted lat pullup must be done on a lat pullup machine. To use the machine, step up onto the platform and place your hands on the bars above your head. Pull yourself up until your chin reaches over the bar that your hands are grasping. Hold this position for a second, then slowly lower yourself back down. This exercise uses your own body weight, minus the assistance you are given by the platform, to help strengthen the lat muscles.
Alternating Pulldown
Performing an alternating lat pulldowns can help you concentrate on strengthening one side of your spine at a time. To perform this exercise, you will either need a resistance cable machine or a resistance band with one end tied to a stationary object above your head. Begin this exercise by sitting down, facing your machine. Sit with your back straight and your shoulders pulled back. Grasp the cable or band with one hand; your arm should be fully extended. Pull the band or handle down and back until your elbow is fully bent, hold for one second, then return to the starting position.
Rear Pulldown
A rear lat pulldown should be done with a cable column machine. Begin by selecting the appropriate resistance load. Sit facing the machine, with your hands on the bar above your head. Position your hands just farther apart than your shoulders and keep your arms fully extended. Slowly and in a controlled manner, pull the bar down so that it moves behind your head. Only go to the point where the bar is even with the bottom of your neck, hold for one second, then return to the starting position and repeat.
Cable Pulldown
The cable pulldown is similar to the rear pulldown, except you are bringing the bar in front of you instead of behind you. The difference between these two exercises are the synergist muscles that are worked. The rear pulldown works more of your chest while the cable pulldown works more of your upper back muscles. Position yourself in front of the cable column in the same manner as the rear pulldown exercise. Pull the bar down in front of your body until the bar is even with your chin, hold for a second, then slowly raise your arms back up.
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