Lat Pulldown | COMMON MISTAKES & PROPER FORM

The lat pulldown is a great exercise to strengthen your back musculature. More specifically, your latissimus dorsi, posterior deltoids, rhomboids, and your biceps.
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However, while this exercise should be a staple for your back workouts it’s commonly executed incorrectly.
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❌COMMON MISTAKES❌
• Using Momentum: pulling the bar with momentum means your back musculature won’t be engaged during the movement and you’ll be sacrificing efficacy for the sake of lifting more weight
• Shoulder Internal Rotation: by trying to bring the lat pulldown bar too low during the movement you’ll have to internally rotate your shoulder to do so. Putting strain on your rotator cuff and shifting the load away from your lats.
• Leaning Too Far Back: while it’s important to retract your scapula and elevate your chest, leaning your torso too far back will make the exercise more of a row instead of a lat pulldown.
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✅PROPER FORM✅
To properly execute this movement you’ll want to secure yourself under the thigh pads with your scapula retracted, arms slightly bent and core engaged. Bring the bar down just below your chin (or above your collar bone) so you can avoid internally rotating your shoulder. Squeeze your lats at the bottom of the movement then slowly bring the bar back up to the starting position. Then repeat the movement for your desired number of reps.
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