The document provides instructions for performing the lat pulldown exercise, which targets the latissimus dorsi muscles of the back. It describes the start, pause, and end phases of the movement and recommends proper technique such as sitting tall, keeping feet flat, and pulling with the elbows to the chest rather than swinging or pulling behind the head which can cause injury. Examples of improper form that should be avoided are also shown.

1. LAT PULL DOWN
BY: BRADON BUCKWAY
HAYDEN MORBY
KEILAN SMITH
(SPRING 2018)

2. WHAT
MUSCLES
ARE
TARGETED
WITH THIS
MOVEMENT
?

3. THE DIFFERENT PHASES OF THE LAT PULL-
DOWNStart Phase
Muscles concentrically
contracting
Pause Phase
Muscles are
isometrically
contracting
End Phase
Muscles are
eccentrically
contracted

4. TIPS FOR
PROPER
TECHNIQUE• SIT UP TALL
• KEEP YOUR FEET FLAT
ON THE FLOOR
• PULL DOWN TO YOUR
CHEST
• TRY TO PULL WITH
YOUR ELBOW NOT YOUR
HANDS. THIS WILL HELP
PUT EMPHASIS ON YOUR
LATS

5. Improper Technique
PULLING BAR BEHIND THE HEAD- YOU CAN POTENTIAL HIT YOUR HEAD AND NECK. THIS
ALSO MAKES IT SO YOUR TARGETED MUSCLES DO NOT GET AS GOOD OF A WORKOUT.
SWINGING THE BODY- IS MUCH LIKE PULLING THE BAR BEHIND THE HEAD, IT DOES NOT GIVE
YOUR TARGETED MUSCLES A VERY GOOD WORKOUT
GOING TO WIDE-THIS CAN CAUSE PROBLEMS WITH YOUR SHOULDERS AND ELBOWS

6. Examples of Improper Technique

7. REFERENCE
S
• HTTPS://WWW.MUSCLEANDFITNESS.COM/WORKOUTS/W
ORKOUT-TIPS/LOWDOWN-LAT-
PULLDOWNS?SEARCH_BLOCK_FORM=LAT+PULL+DOW
N&OP=GO