Latissimus Dorsi Workout

Question 1

Lat Pull Down

Answer 1

• Fixed weight, Compound
• Seated position, feet flat on floor, knees tucked under support pad, grasp bar with overhand grip
• Chest up, lean back slightly, pull elbows down and towards hips while keeping wrists straight
• Bar should gently touch the upper chest before returning to the starting position under control

Question 1

Dumbbell Pull Over

Answer 1

• Freeweight compound
• Lay supine on bench, dumbbell in hand with extended straight up with slight bend in elbow
• Gently lower dumbbell behind head maintaining a slight bend in elbows and not overarching the lower back
• Return to start position by contracting the lats and ensuring elbows do not flare out

Question 2

Cable Pushdown

Answer 2

• Fixed weight Isolate
• Grasp bar/rope with an overhand grip, keep elbows tucked into ribs, brace abs, keep chest up and shoulder down and back
• Press straight down by fully extending elbow joint, while keeping your head up and wrists straight
• Return to starting position under control

Question 3

Chin Ups

Answer 3

• Bodyweight, Compound
• Grasp bar with an underhand grip, narrower than shoulder width
• Hang from bar with arms straight, shoulders pulled down and back, chest lifted, legs bent/crossed or straight
• Pull the chin up to bar and then descend all the way back down

Question 4

Assisted Pull Up

Answer 4

• Bodyweight Compound
• Set weight to counterbalance the required amount of bodyweight, mount machine carefully, grasp bar with an overhand grip
• Keep chest and hips lifted throughout the movement, avoid sitting on heels
• Pull body up so the chin is level with the hands, descend all the way back down