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3
Chest lat pulldown
Preparation
Fix the carriage at head height. The handle bar is just within reach with outstretched arms.
Starting position
Grasp the bar with an overhand grip and stand so that your body is leaning slightly backwards.
Execution
Pull the handlebar slowly and evenly up to your chest.
Hint
Make sure to pull your elbows back and maintain body tension at all times.
Variants
The grip width can be varied for this exercise. The exercise can also be performed with the underhand grip.
Warning
Primary muscle
Back
Secondary muscle
Biceps
Basic exercise for a strong back
The chest lat pulldown is one of the central exercises in strength training for the back and offers an excellent opportunity to build and strengthen the back muscles. The correct execution, in which the bar is pulled towards the chest, specifically promotes muscle growth and strength in the back. Regular training with the lat pulldown to chest not only improves back strength, but also posture and stability. An indispensable component for balanced strength training.
Lat pulling on the EISENHORN
The EISENHORN is perfect for chest lat pull-ups as it provides optimum support for the movement sequences and ensures even strain on the muscles. This and the effortless handling make it the ideal training device – for both beginners and advanced users. The EISENHORN enables a variety of exercises that are specifically aimed at strengthening the back muscles.
The chest lat pulldown is an excellent exercise for strengthening the upper back and arm muscles. Performing the lat pull correctly strengthens the muscles that are responsible for an upright posture.
To perform the chest lat pulldown correctly, stand shoulder-width apart in front of the EISENHORN or alternatively sit on a bench or chair so that the bar hangs directly above your head. Grip the bar with a wide grip (grip width can be varied), lean back slightly and pull the bar down towards your chest. The shoulder blades contract and the pulling force comes primarily from the upper back muscles.
The shoulders remain pulled back and down during the entire exercise and the torso remains tensed at all times. This is crucial for correct lat pulldown execution, as it is the only way to effectively train the correct muscle area, the latissimus dorsi, and avoid injuries. To complete the lat pulldown, slowly return the handlebar to the starting position in a controlled manner.
For effective back training, it is important to adapt the weight to the training level and to vary the number of repetitions depending on the training goal.
To perform the lat pulldown as effectively as possible and to train the latissimus dorsi optimally, it is crucial not to work with momentum but to perform the movements evenly and in a controlled manner. Correct posture is essential: keep your shoulders pulled back and your torso tensed. Do not lean your upper body too far back to avoid back injuries. It is also important to keep the head in a neutral position and avoid curves in the upper back.
The chest lat pulldown mainly trains the latissimus dorsi muscles, which run along both sides of the back. In addition to the latissimus, the shoulder muscles and biceps are also strengthened. Specifically, this strength exercise works the broad back muscle (musculus latissimus dorsi) and the lower fibers of the hood muscle (musculus trapezius pars ascendens). The large and small rhomboid muscles (musculus rhomboideus minor et major) and the large round muscle (musculus teres major) are also heavily challenged. The back extensor (musculus erector spinae), the biceps (musculus biceps brachii) and the arm flexor (musculus brachialis) provide support.
The chest lat pulldown is an important strength exercise that trains a variety of muscles and should not be missing from any training plan. Effective training of the back muscles helps to improve performance in other basic and upper body exercises such as the bench press or pull-up. The lat pull-down exercises also contribute to improved posture and general physical fitness.
The essential
advantage
EISENHORN is the compact strength station for your home gym that gives beginners, pros and everyone in between hundreds of workout options with weights from 4-112 kg.
Perfect training on the EISENHORN
With EISENHORN you train like on a classic machine with weight plates. In particular, you can perform all the classic basic exercises with EISENHORN, just like with a barbell. Basic exercises ("BIG 5") are the basis of any efficient strength training due to the complex movement sequences.
Buy EISENHORN
You can order your EISENHORN conveniently in our online shop and have it delivered directly to your home. We deliver internationally directly from our factory in Switzerland.