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Overview
The standing version of lat pulldowns is similar to the lying, bent-arm pullovers performed on a bench. Direct stress is placed on the lats, triceps, and the chest. Secondary stress is on the rear (posterior) deltoids and other upper back muscles.
Setup
Set a pulley to high setting well above your head and attach a straight bar or pulldown bar to the end of the cable. Take an overgrip about 3-6 inches narrower than your shoulders and take a step back so that the weight stack is lifted up. Bend your arms slightly and lean forward just a bit and maintain this position throughout the movement.
Movement
Pull the bar directly downward until the bar comes to a rest just in front of your upper thighs. Hold in this position for just a moment, then slowly allow the bar to raise back to the starting position. Repeat this movement for the desired number of repetitions.
Tips From the Trainer
This exercise can be performed with a variety of different attachments including ropes, angled handles, or short straight bars. Each attachment offers a different hand grip position which hits the muscles from a different angle. This can add great variation to your workout and can help your muscles to avoid building up a resistance to this movement.
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