How To Do Lat Pulldown Medium Grip

Muscle Groups worked: Lats This is a great exercise if..

How To Do Lat Pulldown Medium Grip

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a pull day? This exercise is perfect for you! 

Muscles Targeted:

Lat Pulldown Medium Grip targets the lats area of your back and its great for strength and sculpting. The Biceps and middle of the back are also worked when doing this great exercise! 

Exercise Instructions:

  1. Set up for the lat pull down by attaching a wide grip bar to the machine, selecting the weight you want to use, and adjusting the thigh pad.
  2. While standing, grasp the bar with an overhand grip at wider than shoulder width apart.
  3. Holding the bar, sit down on the machine. This should take the weight off the stack.
  4. Keeping your back straight, eyes facing forward, and without leaning back, slowly pull the bar down to your upper chest. Do not let the bar touch your chest.
  5. Pause, and slowly lower the weight back to the starting position. Do not let the weight touch the stack.
  6. Repeat for desired reps.


Lat Pulldown Medium Grip Tips:

A huge problem with the lat pull down is that some lifters can not isolate the lats and end up using their biceps to do a lot of the work. To isolate the lats, use a wide grip and when you’re pulling down, focus on your lats pulling inwards as they go down. Imagine them pulling down in a semi-circle motion.

It’s also common for some lifters to lean back and swing the weight down. This is cheating and will not get the maximum results from the lat pull down. Keep sitting upright throughout the movement.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Lat Pulldown Medium Grip. As you progress and become adept, increase your reps and sets. However, avoid over training your back. Only train your Back once per week for optimal results.

Consider your entire program and keep your overall volume for shoulders a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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