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Overview
Lat pull-down machines come in two varieties. One of the machines allows for an overgrip with the palms facing downward toward the floor. The other allows for an undergrip with the palms facing the ceiling. The overgrip version places greater focus on the lower lats, while the undergrip version works the upper lats and other upper back muscles more.
Setup
Place the proper amount of weight on either side of the lat pull-down machine and make sure to place the same amount of weight on each side. Adjust the seat up or down so that your feet can sit flat on the floor comfortably. Sit in the seat and adjust the knee restraints so that it rests on your upper thigh. Stand up slightly and take each grip in your hands before sitting back down. Move your knees up and down to bring the knee restraint lower if necessary.
Movement
Use strength in your back to pull the grips downward and in toward your body. Continue to pull as far as possible until your hands stop next to your rib cage. Hold at this point of peak contraction for a moment before allowing the grips to rise back up to their starting position. Repeat for the desired number of repetitions.
Tips From the Trainer
Lat machine pulldowns can be done one arm at a time. This is accomplished by pulling downward with one arm as the other arm returns to the starting position. By alternating hands, you allow your lats and back muscles to work through a wider range of motion and thus a higher quality of stress can be achieved. You are also able to increase the focus you place on the specific arm being worked with each repetition.
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