There’s pretty much no workout without a lat pull down variation. You can change your grip and angle and there are many bars you can choose from.
In the video below, Miranda is doing the supinated ( underhand grip) straight bar variation, which allows her to involve more of the biceps. Usually it’s performed with a close grip but I find it easier on the wrists with a wider grip.
Your form & technique are essential to be able to isolate the muscle you are trying to work on and to properly stimulate it. Use the wrong technique and you will end up using your traps, rhomboids or lower back
The results of this exercise may vary from person to person – it may give your back a wider look or add thickness to your muscles.
A key aspect for this lift is to go for a slightly lower weight and ensure a fully contracted lat muscle by using a controlled movement.
A few points to keep in mind when performing this exercise:
* Adjust the seat to fit under the pad
* Sit up straight
* Grab the bar palms down wider than shoulder width and engage your lats
* Traps and and shoulders down and blades together
* Chest slightly lifted
* Drive the elbows down pulling the weight slowly towards your clavicle
* Squeeze the lats harder at the bottom end of the movement
* And release slowly (keeping tension in the lats)
* Breathe out on exertion (pull down) and in on release ( way up)