lat-pulldowns-to-the-chest

As the name suggests, pulling to the chest primarily trains the broad back muscle (latissimus dorsi). The lower fibers of the trapezius muscle (trapezius pars ascendens) and the rhomboid muscle (rhomboideus) are also involved. You are supported by the back extensors (erector spinae), biceps (biceps brachii), and arm flexors (brachialis). Depending on the grip technique, you emphasize different areas.

In the traditional pulling to the chest with an overhand grip, you mainly strengthen the horizontally running muscle fibers to specifically broaden your back. Conversely, the focus with a narrow grip during pulling to the chest is more on the arm flexor (brachialis). This also stimulates the latissimus and the upper trapezius muscle. In contrast, the wide grip is ideal for emphasizing the latissimus. When using the underhand grip, you relieve the rear shoulders, and the focus is more on the back muscle and biceps.

Lat pulldown with underhand grip

Lat Pulldown with an underhand grip helps relieve your rear shoulders, placing a heightened focus on the biceps and latissimus. Below are useful tips for body positioning and executing the movement.

Body Position

Sit upright at the lat pulldown machine, keeping your entire body tense, and ensure your feet are firmly planted on the ground. Simultaneously, secure your knees tightly between the pads to prevent the weight from pulling you upward. With the underhand grip, your palms face towards you, and your hands are positioned shoulder-width apart.

Execution

Lower the grip bar in front of your chest without moving your body from its position. Keep your arms close to your body; they should not move backward. Pause the downward movement just before reaching your chest. As you inhale, return your arms to the starting position.

Wide grip lat pulldowns

Performing the Lat Pulldown with a wide grip, specifically targeting the back muscles, requires attention to proper body positioning and execution.

Body Position

Sit at the lat pulldown machine, elevating your upper body. Keep your feet side by side on the ground, enhancing stability through body tension. Form a slight arch in your lower back to protect it. Utilize a wide grip, holding it relatively far outside your shoulders.

Execution

Maintain a consistent body posture throughout the entire movement. Pull the bar down to your chest at a steady pace, primarily engaging your back muscles. When the bar reaches the level of your neck, pause briefly, and then raise the grip back up. Exhale as you pull down, and inhale as you lift the bar back up. Avoid releasing the weight, as it would lead to a loss of tension in the muscles.

Close grip lat pulldowns

Close-grip lat pulldown offers several variations when targeting the chest. In the following section, we delve into the proper body position and optimal execution.

Body Position

For all variations of the close-grip lat pulldown, the body position remains identical. Sit on the designated padding with your feet firmly grounded for stability. Keep your body upright, and your head facing forward. You are now ready to commence the movement.

Execution

In this variant, utilize the V-bar grip, automatically opting for a close grip. Pull the weights downward until they reach in front of your chest. Exhale during this movement, and inhale as you return. The rest of your body remains still. The force is generated solely from the back muscles and the lateral upper arms.

Close-Grip Lat Pulldown Straight Down

For this exercise, use a curved bar as the handle, gripping it with your hands in an overhand position. Ideally, ensure that the grip width is smaller than your shoulders. Proceed to pull the weights straight down in front of your chest, pausing briefly before returning to the original position while inhaling.

Close-Grip Lat Pulldown with Bar

Another variation of the close-grip lat pulldown involves using the V-bar grip. Pull the V-bar down while leaning your upper body backward. This variation is often performed by advanced athletes to effectively move the weight during the last repetitions, commonly referred to as "weight ripping," though its efficacy is debated. Maintain a straight back throughout the entire movement, and as you return, bring your upper body back to an upright position.

Classic lat pulldown to the chest

There are different variations of the classic lat pulldown to the chest. Below, you'll learn more about body positioning and execution.

Body Position

The starting position is the same for both exercise variations. Sit at the lat pulldown machine with your feet firmly planted on the ground. Thighs and calves are at a right angle. Keep your body upright and create a slight arch in your lower back to protect it. Your head faces towards the lat pulldown, and you are now ready to begin the classic lat pulldown to the chest.

Execution

Grasp the lat pulldown bar with both hands in an overhand grip. As you exhale, pull the weight down in front of your body towards your chest. Halt the movement slightly above the chest. Then, as you inhale, return to the starting position.

Classic Lat Pulldown to the Chest

Once again, take the bar with an overhand grip, positioning your hands shoulder-width apart. Exhale as you bring the bar down at a moderate pace, leaning slightly backward. Maintain a slight arch in your back during this movement. Stop the motion in front of your chest, and inhale as you lift the bar back up.

Common mistakes when doing lat pulldowns

Not everything goes smoothly when performing lat pulldowns. Although the exercise is suitable for beginners, it's important to be aware of the following mistakes.

✅ Swinging from the back: Those who swing from the back face two disadvantages. Firstly, it diminishes the effectiveness of the workout. Secondly, it poses a risk of injuries.

✅ Elbows pulled backward: Many athletes pull their elbows backward during the lat pulldown, significantly reducing the effectiveness of the exercise.

✅ Pulling the bar too far down: When doing lat pulldowns, avoid pulling the bar down too low, reaching stomach height. This causes the shoulders to move forward, impacting the success of the workout. Keep your shoulders consistently pulled back, ending the pulling motion between the chest and head. This may vary depending on your body's anatomy.

✅ Turning the head: Some athletes tend to turn their heads to the side during the movement to observe themselves in the mirror. However, this poses a risk of severe spine injuries.

Alternatives and similar exercises for pulling lats to the chest

For targeted back training, there are numerous exercises. Below, you'll find some alternatives that effectively build muscles in the back area. Often, the grip technique or the movement pattern varies.