The lat pushdown is a popular exercise that targets the latissimus dorsi muscles in your back, as well as your shoulders and arms. When performing the exercise, it's important to keep your elbows close to your sides and avoid leaning forward or using momentum to move the weight. Focus on contracting your back muscles, and avoid using your arms or shoulders to push the weight down. You can adjust the grip on the bar to target different areas of your back, such as a narrower grip for targeting your middle back.
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1. Adjust the cable machine with the lat pulldown bar attachment at the top. Adjust the weight to a level that is appropriate for your fitness level.
2. Stand facing the cable machine and grab the bar with a wide grip, with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart.
3. Stand with your feet shoulder-width apart, and keep your core tight and your back straight.
4. Pull the bar down towards your thighs, while keeping your elbows close to your sides. Exhale as you push the bar down, and focus on contracting your lat muscles.
5. Slowly release the bar back up to the starting position while inhaling.