Section 3 - Exercise Videos
Exercise #12 – Lat Pull Down
Exercise #12 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left arm and one time with the right. The final hold position for the left arm is shown in Figure 3-12a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right arm as shown in Figure 3-12b below.
Repeat this process one more time giving you a total of two 'reps' for the right arm and two 'reps' for the left arm as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- The most important aspect of this exercise is to make sure your elbow ends up pointing toward the ground while the forearm is in this flexed position. This will direct most of the force on the arm extensor muscles (Latissimus Dorsi and Teres Major).
- Periodically check your resistance bands for any wear and tear. Replace them when necessary to prevent them from breaking during an exercise.
- If you experience any discomfort during these exercises, ease off just a little bit. If the discomfort persists, consult with your physician before continuing
Muscles Used: Latissimus Dorsi, "Lats" and Teres Major.