WdnUlik2no

Another question for you guys;

What is the proper way to the lat pull down machine?

The way I do: I sit up straight (90 degree angle between my back and the bench) grab the bar overhand and pull down in front of me.

The way I see many others doing it: They grab the bar, lean nearly all the way back and pull the bar down.

Which way is correct, or does it matter?

justnspace

iTrader: (1)

I believe the correct form is to push your chest out which squishes your shoulder blades together.

some might get this confused for a lean.
Also, it creates a sense of false truth. when you lean you definitely can pull down more weight.

parasitius

I do it like you. Is there such a thing as a correct way (aside from dumb shit like jerking and cheating)? Each different angle or variation nails a slightly different muscle group / portion of muscle.

I always do this exercise as part of a Mike Mentzer pre-exhaust combo. Sitting up-right always I do palms-down putting the bar to my chin, then when my arms are ready to explode from pain I throw on even more weight and do palms-up pulling down to about the top of my nipples.

Dem1K

iTrader: (1)

keep your back arched, chest up, and lean back only slightly so that you also on your core...this will focus more on your lats rather than your arms, and doesn't strain the shoulders as much

Aman

I was taught straight up, but you can lean back a little if you have to. Most people I see at the gym lean back like Fat Joe.

RyanCHICL

iTrader: (1)

This is how I was taught as well.

The Machine

iTrader: (8)

Basically what everyone else has said is correct. You may find yourself leaning back a little though if you are lifting too heavy and the weight you are pulling down is trying to take you out of the seat. Even with the thigh pad there to stop you from doing this, your butt still lifts of the seat if the weight is too great.

is300eater

When I used to personal train, I'd basically explain about the whole pushing your chest forward thing, if your chest is pushed forward 100% your traps shouldn't be engaged. A lot of people tense up their traps when doing pull downs thus doing very little with the lats. I'd sometimes tell the clients to pretend that they have back pockets (in their pants) and visualize their elbows going towards the pockets. And NOT going back at an angle, because if during the pulling down motion, your elbows start to go back at an angle, your lower traps/traps will start to tense up again (which usually cause the chest to cave in, thus NOT pushing them out 100%).

There are some advantages to "the lean"... for going heavy, you will benefit with a bit of cheat, than staying light without leaning. If you're leaning or a slight sway mention and still able to keep the chest pushed forward, you're still hitting the lats but at a different angle. But once that chest start to cave in, then drop weight and go lighter

And since it hasn't been brought up, don't bother with pulling behind the neck (nor pressing behind the neck for that matter). There are absolutely NO advantages in doing so, but can actually cause injury (to the rotator cuffs)

Mizouse

swoosh

iTrader: (5)

this video really helped me with the lat pulls....


get friendly with the machine

v|nsan|ty

^ Good video