Lat pull down on machine

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 56

Average per rep (lbs)*: 123

Description: Sit on the lat front pull-down machine and secure your thighs under the supports. Grasp the lever handles. Your arms and shoulders should be fully extended upward.Exhale as you pull the handles down to your upper chest. Hold for a count of two and squeeze your back muscles. Inhale as you return the handles to the starting position, with your arms and shoulders fully extended. Repeat for the prescribed number of repetitions.

Exercise ID: 00103

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Matters: Use a wide, overhand grip to target the outer parts of your lats. Adjusting your grip can help you engage different muscles. For example, a closer grip can shift some focus to your biceps and middle back.
Engage Your Core: Keep your core tight and avoid arching your back. This helps maintain proper form and reduces strain on your spine.
Smooth Movement: Focus on smooth, controlled movements rather than jerking the bar down. This ensures better muscle engagement and reduces the risk of injury.
Scapular Retraction: At the beginning of the movement, retract your scapula (pull your shoulder blades together). This activates your back muscles more effectively.
Full Range of Motion: Pull the bar down until it’s just below your chin. Allow your arms to fully extend upwards without locking your elbows to ensure the full range of motion and effective muscle stretching.
Breathing Technique: Exhale as you pull the bar down and inhale as you let it rise back up. Proper breathing can improve performance and stamina.
Mind-Muscle Connection: Focus on feeling your lats contract as you pull the bar down. Visualizing the muscle working can help improve engagement and effectiveness.
Proper Weight: Choose a weight that allows you to perform the exercise with correct form. Too heavy of a weight can compromise your technique and increase the risk of injury.
Avoid Leaning Back: Keep your torso relatively upright. Leaning too far back turns this into more of a row and reduces the efficacy of the lat engagement.
Warm-Up Appropriately: Ensure you warm up your muscles with lighter weights or dynamic stretches before moving into the heavier sets. This helps prepare your muscles and joints for the workout ahead.

Exercise overview

Exercise tips and tricks

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