262:
274:
286:
298:
214:
226:
238:
250:
20:
386:", the term lateral means sideways and away from the body, which only describes the direction of the humerus during the eccentric portion of the movement (during which the bar is being raised, not pulled down). This means "lateral" is not an ideal term to describe the movement, it is an adjective more appropriate in usage such as
347:
This variation of the lat pull-down, in which the bar is pulled behind the neck, may be dangerous and less effective. Behind the neck lat pull-downs offer no biomechanical advantages. It can cause compression of the cervical spine disks, and disk damage if contact is made by striking the bar to the
201:
with a seat and brace for the thighs. The starting position involves sitting at the machine with the thighs braced, back straight and feet flat on the floor. The arms are held overhead at full extension, grasping a bar connected to the weight stack. The movement is initiated by pulling the elbows
86:
The contraction of these adductor/extensor muscles can indirectly depress and downwardly rotate the scapulae; this is only required when they are pulled into elevation and upward rotation by the contraction of muscles that attach to the scapulae. If the weight were being pulled solely by the lats,
78:
performs extension and adduction of the arm directly to the spinal fascia. It bypasses the scapulae unlike other muscles which perform this function, so work performed by this muscle will not contribute to muscles that affect the scapulae. The lower sternal fibers of the
158:
are active to improve leverage. As the biceps originate on the scapula unlike the other two which originate on the humerus, the biceps are inclined to serve a role as a dynamic stabilizer, much as the hamstrings would during a
35:
exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.
166:
A supinated grip at the forearm allows the biceps to contribute more strongly as an elbow flexor. A prone grip will rely more greatly on the other flexors, the brachialis and brachioradialis.
316:). The exercise can also be done using cable machines, a handle attached to a cable is pulled toward the body, this can be done while seated on a bench or stability ball, kneeling, or in a
169:
Using a pronated grip during pull-downs tends to result in the greatest activation of the latissimus dorsi, with no difference in latissimus dorsi activity between grip widths.
379:
Most exercises describe the muscle that is involved and the direction of the exercise e.g. biceps curl, triceps extension, leg press, hamstring curl, abdominal curl and so on.
50:
The standard pull-down motion is a compound movement that requires dynamic work by muscles surrounding the three joints which move during the exercise. These are the
641:
308:
Variations can include touching the bar to the chest (sternum) versus the back of the neck, or varying hand spacing (wide versus narrow) or orientation (
550:
383:
580:
606:
581:"Shoulder injury rehabilitation: Which lat pull down variation is best for shoulder injury rehabilitation and shoulder injury prevention?"
181:, but uses moving external weights or resistance with a fixed body rather than a fixed bar and a moving body. This makes the pull-down an
634:
261:
273:
534:
444:
627:
1301:
285:
213:
1261:
297:
225:
339:
is a very similar exercise that moves the body against a fixed bar rather than moving a bar against a fixed body.
163:. This is because, while the biceps shortens as the elbow flexes, it will also lengthen as the shoulder extends.
459:
237:
186:
249:
189:. The weight moved can also be adjusted to be more or less than the weight of the person doing the exercise.
42:
is done where the handle is moved via a cable pulley, as opposed to doing pull-downs on a leverage machine.
182:
1182:
473:"The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down"
1006:
360:' work may increase, while pulling the weight down to touch the back of the neck may work the upper
906:
703:
584:
325:
202:
down and back, lowering the bar to the neck, and completed by returning to the initial position.
526:
520:
980:
155:
436:
1247:
147:
1202:
900:
790:
764:
114:
Muscles which attach to the scapulae that adduct and extend the arm include the posterior
8:
1232:
328:
and weight moved varies according to the specific training plan of the person training.
1242:
1047:
936:
740:
544:
494:
399:
336:
321:
178:
160:
87:
for example, the scapulae would simply be pulled down by gravity, along for the ride.
1267:
1135:
1085:
1035:
988:
945:
806:
784:
650:
530:
440:
317:
151:
32:
882:
498:
1171:
1165:
1115:
1109:
1065:
1059:
969:
659:
484:
373:
361:
357:
108:
100:
96:
80:
75:
23:
Cable pull-down exercise to the front with a medium-width overhand (pronated) grip
1257:
818:
489:
472:
104:
59:
1191:
894:
824:
775:
752:
680:
198:
115:
619:
1295:
1097:
957:
812:
716:
387:
135:
127:
888:
862:
1237:
1227:
1147:
1000:
123:
55:
19:
1252:
1210:
1012:
830:
796:
686:
668:
404:
131:
119:
464:
1076:
925:
850:
758:
746:
516:
313:
83:
also perform this role of extension and adduction to a lesser degree.
1159:
1126:
1103:
1053:
951:
802:
728:
707:
674:
309:
372:
The "lat" sometimes added before "pull-down" commonly refers to the
1153:
1141:
1091:
1041:
1027:
994:
63:
95:
Muscles that attach to and depress the scapulae include the lower
917:
873:
856:
722:
692:
332:
963:
841:
565:
356:
If the weight is pulled to touch the front of the chest, the
51:
430:
1272:
1023:
471:
Leslie, Kelly. L. M.; Comfort, Paul (1 February 2013).
348:
neck. In addition, it can cause rotator cuff injuries.
514:
607:"Avoiding Shoulder Injury from Resistance Training"
470:
103:. The pec minor also works in conjunction with the
382:Although "lat" can be first thought as short for "
1293:
1282:(c) – compound exercise, (i) – isolated exercise
649:
510:
508:
431:Cornacchia L, Bompa TO, Di Pasquale MG (2003).
146:Muscles which flex the elbow joint such as the
122:, and minor stabilizing contribution from some
111:to perform downward rotation of the scapulae.
635:
525:. Chicago, Ill: Contemporary Books. pp.
549:: CS1 maint: multiple names: authors list (
505:
566:"The Mega List of Exercise Do's and Dont's"
642:
628:
435:. Champaign, IL: Human Kinetics. pp.
177:The pull-down is extremely similar to the
488:
18:
1294:
623:
426:
424:
422:
420:
351:
219:Narrow grip underhand pull-down begin
578:
267:Narrow grip overhand pull-down begin
243:Narrow grip neutral pull-down begin
231:Narrow grip underhand pull-down end
69:
13:
604:
563:
417:
291:Wide grip overhand pull-down begin
279:Narrow grip overhand pull-down end
14:
1313:
522:The Weider system of bodybuilding
477:Strength and Conditioning Journal
255:Narrow grip neutral pull-down end
303:Wide grip overhand pull-down end
296:
284:
272:
260:
248:
236:
224:
212:
172:
598:
572:
557:
453:
342:
1:
205:
197:The pull-down usually uses a
490:10.1519/SSC.0b013e318282120e
367:
7:
393:
90:
10:
1318:
460:ExRx explains muscles used
45:
16:Strength training exercise
1302:Weight training exercises
1220:
1201:
1181:
1125:
1075:
1022:
979:
935:
916:
872:
840:
774:
702:
658:
433:Serious strength training
410:
324:position. The number of
141:
54:in conjunction with the
376:used in the movement.
192:
883:Close-grip bench press
156:brachioradialis muscle
24:
187:closed-chain movement
148:biceps brachii muscle
138:as medial rotators).
134:as lateral rotators,
22:
1192:Side-lying leg raise
937:Abdomen and obliques
863:Reverse grip push-up
1233:Bodyweight exercise
183:open-chain movement
40:cable lat pull-down
1243:Muscle hypertrophy
1185:(inside of thighs)
1048:Dirty dog exercise
889:Close grip push-up
400:Pull-up (exercise)
352:Muscle involvement
185:and the pull-up a
152:brachialis muscles
29:pull-down exercise
25:
1289:
1288:
1268:Flywheel training
1262:List of exercises
1079:(front of thighs)
907:Triceps extension
807:handstand push-up
651:Strength training
536:978-0-8092-5559-7
446:978-0-7360-4266-6
33:strength training
1309:
1129:(back of thighs)
644:
637:
630:
621:
620:
614:
613:
611:
605:Duvall, Robert.
602:
596:
595:
593:
592:
583:. Archived from
579:Anderson, Owen.
576:
570:
569:
561:
555:
554:
548:
540:
512:
503:
502:
492:
468:
462:
457:
451:
450:
428:
374:latissimus dorsi
362:trapezius muscle
358:rhomboid muscles
300:
288:
276:
264:
252:
240:
228:
216:
109:levator scapulae
101:pectoralis minor
97:trapezius muscle
81:pectoralis major
76:latissimus dorsi
70:Latissimus dorsi
1317:
1316:
1312:
1311:
1310:
1308:
1307:
1306:
1292:
1291:
1290:
1285:
1258:Weight training
1216:
1197:
1177:
1121:
1071:
1018:
975:
931:
912:
868:
844:(front of arms)
836:
819:Rear delt raise
770:
698:
654:
648:
618:
617:
609:
603:
599:
590:
588:
577:
573:
562:
558:
542:
541:
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469:
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418:
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396:
370:
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304:
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277:
268:
265:
256:
253:
244:
241:
232:
229:
220:
217:
208:
195:
175:
144:
116:deltoid muscles
105:rhomboid muscle
93:
72:
60:scapulothoracic
48:
17:
12:
11:
5:
1315:
1305:
1304:
1287:
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1284:
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1199:
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1095:
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1080:
1073:
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1069:
1063:
1057:
1051:
1045:
1039:
1032:
1030:
1020:
1019:
1017:
1016:
1010:
1007:Hyperextension
1004:
998:
992:
985:
983:
977:
976:
974:
973:
967:
961:
955:
949:
942:
940:
933:
932:
930:
929:
922:
920:
914:
913:
911:
910:
904:
898:
892:
886:
879:
877:
876:(back of arms)
870:
869:
867:
866:
860:
854:
847:
845:
838:
837:
835:
834:
828:
825:Shoulder press
822:
816:
810:
800:
794:
788:
781:
779:
772:
771:
769:
768:
762:
756:
753:Shoulder shrug
750:
744:
738:
732:
726:
720:
713:
711:
700:
699:
697:
696:
690:
684:
678:
672:
665:
663:
656:
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647:
646:
639:
632:
624:
616:
615:
597:
571:
564:Raffle, Cary.
556:
535:
504:
463:
452:
445:
415:
414:
412:
409:
408:
407:
402:
395:
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369:
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306:
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259:
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199:weight machine
194:
191:
174:
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143:
140:
92:
89:
71:
68:
62:joints in the
47:
44:
15:
9:
6:
4:
3:
2:
1314:
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1248:Weightlifting
1246:
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1234:
1231:
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1189:
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1173:
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1158:
1155:
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1140:
1137:
1134:
1133:
1131:
1128:
1124:
1117:
1114:
1111:
1108:
1105:
1102:
1099:
1098:Leg extension
1096:
1093:
1090:
1087:
1084:
1083:
1081:
1078:
1074:
1067:
1064:
1061:
1058:
1055:
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1043:
1040:
1037:
1034:
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1031:
1029:
1025:
1021:
1014:
1011:
1008:
1005:
1002:
999:
996:
993:
990:
987:
986:
984:
982:
978:
971:
968:
965:
962:
959:
958:Russian twist
956:
953:
950:
947:
944:
943:
941:
938:
934:
927:
924:
923:
921:
919:
915:
908:
905:
902:
899:
896:
893:
890:
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881:
880:
878:
875:
871:
864:
861:
858:
855:
852:
849:
848:
846:
843:
839:
832:
829:
826:
823:
820:
817:
814:
813:Lateral raise
811:
808:
804:
801:
798:
795:
792:
789:
786:
783:
782:
780:
777:
773:
766:
763:
760:
757:
754:
751:
748:
745:
742:
739:
736:
733:
730:
727:
724:
721:
718:
717:Bent-over row
715:
714:
712:
709:
705:
701:
694:
691:
688:
685:
682:
679:
676:
673:
670:
667:
666:
664:
661:
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652:
645:
640:
638:
633:
631:
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608:
601:
587:on 2014-04-07
586:
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467:
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442:
438:
434:
427:
425:
423:
421:
416:
406:
403:
401:
398:
397:
391:
389:
388:lateral raise
385:
380:
377:
375:
365:
363:
359:
349:
340:
338:
334:
329:
327:
323:
319:
315:
311:
299:
294:
287:
282:
275:
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263:
258:
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246:
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234:
227:
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215:
210:
209:
203:
200:
190:
188:
184:
180:
170:
167:
164:
162:
157:
153:
149:
139:
137:
136:subscapularis
133:
129:
128:infraspinatus
125:
121:
117:
112:
110:
106:
102:
98:
88:
84:
82:
77:
67:
65:
61:
57:
53:
43:
41:
36:
34:
30:
21:
1238:Calisthenics
1228:Bodybuilding
1148:Good-morning
1001:Good-morning
734:
710:(upper back)
600:
589:. Retrieved
585:the original
574:
559:
521:
515:Reynolds B;
483:(1): 75–78.
480:
476:
466:
455:
432:
381:
378:
371:
355:
346:
330:
307:
196:
176:
173:Similarities
168:
165:
145:
124:rotator cuff
113:
94:
85:
73:
56:glenohumeral
49:
39:
37:
28:
26:
1253:Plyometrics
1013:Pelvic lift
831:Upright row
797:Front raise
778:(shoulders)
687:Machine fly
669:Bench press
405:Chin-up bar
343:Behind neck
326:repetitions
132:teres minor
120:teres major
1211:Calf raise
1127:Hamstrings
1077:Quadriceps
981:Lower back
926:Wrist curl
851:Bicep curl
759:Supine row
747:Seated row
591:2012-03-16
206:Variations
1183:Adductors
1160:Leg press
1104:Leg press
1054:Leg press
952:Leg raise
939:(abdomen)
901:Push-down
803:Headstand
791:Face pull
765:Face pull
735:Pull-down
729:Muscle-up
708:trapezius
675:Chest fly
660:Pectorals
653:exercises
545:cite book
368:Etymology
322:squatting
314:supinated
126:muscles (
1296:Category
1224:See also
1154:Leg curl
1142:Deadlift
1092:Deadlift
1042:Deadlift
1028:buttocks
995:Deadlift
918:Forearms
776:Deltoids
519:(1983).
517:Weider J
499:70504128
394:See also
318:standing
310:pronated
99:and the
91:Scapular
66:girdle.
64:shoulder
874:Triceps
857:Chin-up
741:Pull-up
723:Chin-up
693:Push-up
662:(chest)
437:157–160
384:lateral
337:pull-up
333:chin-up
312:versus
179:pull-up
46:Muscles
1279:Legend
1203:Calves
1136:Bridge
1086:Bridge
1036:Bridge
989:Bridge
964:Sit-up
946:Crunch
842:Biceps
785:Bridge
533:
497:
443:
118:, the
1172:Squat
1166:Lunge
1116:Squat
1110:Lunge
1066:Squat
1060:Lunge
970:Squat
805:into
610:(PDF)
527:138–9
495:S2CID
411:Notes
161:squat
142:Elbow
52:elbow
31:is a
1026:and
1024:Hips
706:and
704:Lats
551:link
531:ISBN
441:ISBN
331:The
193:Form
154:and
130:and
107:and
74:The
58:and
38:The
27:The
1273:Gym
1213:(i)
1194:(i)
1174:(c)
1168:(c)
1162:(c)
1156:(i)
1150:(c)
1144:(c)
1138:(c)
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948:(i)
928:(i)
909:(i)
903:(i)
897:(c)
895:Dip
891:(c)
885:(c)
865:(c)
859:(c)
853:(i)
833:(c)
827:(c)
821:(i)
815:(i)
809:(c)
799:(i)
793:(c)
787:(c)
767:(c)
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749:(c)
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725:(c)
719:(c)
695:(c)
689:(i)
683:(c)
681:Dip
677:(i)
671:(c)
485:doi
390:.
320:or
1298::
547:}}
543:{{
529:.
507:^
493:.
481:35
479:.
475:.
439:.
419:^
364:.
150:,
1264:)
1260:(
643:e
636:t
629:v
612:.
594:.
568:.
553:)
539:.
501:.
487::
449:.
335:/
Text is available under the Creative Commons Attribution-ShareAlike License. Additional terms may apply.
