Art the Axes of Rotation the Same When Leg Positions Are Modified in a Squat

The lat pulldown, like the bent-over row, is one of the well-nigh popular exercises used to strengthen the muscles of the back. The purpose of this article is to provide an overview of the lat pulldown practice including movement requirements, joint deportment, and involved musculature.

In addition, this commodity provides findings from relevant research discussing various grip positions of the lat pulldown exercise.

Learning Objectives:

1. Understand the movement requirements, joint actions, and involved musculature of the lat pulldown exercise.

ii. Differentiate various grip positions of the lat pulldown.

3. Provide exercise technique recommendations for fitness enthusiasts wishing to perform the lat pulldown practise.

Table of Contents

• Lat Pulldown Targeted Muscles
• Technique
• Motion Design
• Backside The Cervix Pulldown
• Grip Positions
• Lat Pulldown Vs Pull-up
• Recommendations

Introduction

The lat pulldown (short for latissimus dorsi pulldown) is one of the nigh popular exercises used to strengthen the muscles of the dorsum.

While at that place are fewer studies investigating the lat pulldown compared to more popular exercises such equally the squat or bench press, there is ample evidence describing its effectiveness for targeting many muscles of the back and arms (Lusk et al., 2010; Synder & Leech, 2009; Sperandei et al., 2009; Signorile, Zink, & Szwed, 2002).

There are some variations of the lat pulldown exercise including the close-grip pulldown, broad-grip pulldown, opposite-grip (supination) pulldown, and neutral-grip pulldown (to proper name a few).

Analyzing the Lat Pulldown

The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure ane). The primary joint actions that occur during the lat pulldown are listed below however, it is important to note that accessory joint motions occur depending on how the individual performs the exercise.

Concentric Phase (pulling bar towards the chest)

> Shoulder adduction
> Shoulder horizontal abduction
> Elbow flexion
> Scapulae downward rotation
> Scapulae retraction

Eccentric Stage (returning to the starting time position)

> Shoulder abduction
> Shoulder horizontal adduction
> Elbow extension
> Scapulae upward rotation
> Scapulae protraction

Table i provides a listing of involved musculature. This is not a consummate listing as many muscles are involved in the articulation actions listed above. Information technology is besides of import to notation that muscle activation varies depending if the muscle is performing an eccentric muscle action or a concentric muscle contraction, besides every bit the technique selected by the exerciser.

Lat Pulldown: Muscles Worked

Agonist	> Latissimus Dorsi (largest back muscle) > Teres Major (muscle well-nigh the bottom portion of the shoulder bract)
Synergist	> Posterior Deltoid (back of the shoulder muscle) > Trapezius- upper, middle, lower) (a large trapezoid shaped muscle of the back) > Rhomboids (muscle that connects to the shoulder blades and spine) > Levator Scapulae (located almost the side and back of the neck) > Biceps Brachii (front of upper arm musculus) > Brachialis /Brachioradialis (forearm muscles)
Stabilizers	> Triceps brachii (back of upper arm muscle) > Rotator cuff (small muscles situated around the shoulder blades)

Eccentric Muscle Action: When a muscle exerts strength while lengthening, usually because it is returning from a shortened (concentric) position to its natural resting position. As well known as a lengthening contraction and as the "negative" during resistance preparation exercises.

Concentric Musculus Wrinkle: When a muscle exerts force while shortening.

You can learn more about muscle action here.

How to Do The Lat Pulldown Correctly

Starting Position

> Conform the lat pulldown machine to fit your body.

• Suit the pads so your knees are placed securely underneath. For ideal posture, the hips and knees should be roughly at 90° angles with the feet flat and deeply on the floor well-nigh hip-width apart.

> Grasp the bar with your hands shoulder-width or slightly wider than shoulder-width apart.

> Abdomen should be drawn-in and braced.

• Drawing-in and abdominal bracing activates the inner unit of measurement (transverse abdominis, multifidus, pelvic floor- muscles shut to the spine) and global abdominal muscles (rectus abdominis, external obliques - superficial abdominal muscles) offering greater spinal stability.

> Slightly lean the torso back about xx-xxx° to optimally match the line of pull of the latissimus dorsi with the cable auto.

• Keep the spine in a neutral position and avoid excessive lumbar extension (arching the low-back).

Motion Pattern

> Pull the bar toward your chest, by flexing your elbows while simultaneously performing shoulder adduction and scapulae retraction/low (clasp your shoulder blades together).

Lower the bar until a slight stretch is felt in the pectorals and a total contraction of the latissimus dorsi and scapulae retractors occurs. This typically occurs when the bar is just to a higher place or touching the upper chest. Nonetheless, a person's shoulder mobility may forbid a full range of motion and in this case using the 90° rule (upper arms parallel to the floor, 90° of elbow flexion) may be a safer culling.

• Avoid letting the depression-back curvation, the caput to jut forwards, or the shoulders to shrug during this motion in order to maintain an platonic and safe posture.
• Preserve a natural lordosis curvature of the lumbar spine throughout the entire lift.
• Keep the torso stabilized and avoid swinging the torso throughout the movement. While swinging the torso creates momentum and the ability to use heavier loads, information technology places less accent on the latissimus dorsi and scapulae retractors and more activation of the lumbar erector spinae muscle groups (muscles of the depression-back).

> Slowly return to the starting position by extending the elbows and abducting the shoulders. The motion besides includes upward rotation and slight protraction of the scapulae.

• During this phase, a common mistake is to allow the bar to ascent besides quickly. Maintain full control of the weight to enable an ideal eccentric muscle contraction.

Breathing Pattern

> Exhale during the concentric phase of the exercise.

> Inhale during the eccentric phase of the exercise.

Behind-the-Neck Lat Pulldown

Performing behind-the-neck lat pulldowns is a controversial practice and one that should be avoided. While behind-the-neck pulldowns can effectively target the latissimus dorsi, the pros practice non outweigh the cons. The same or greater levels of muscle activation occurs with front-of-the-neck lat pulldowns, in addition to the body maintaining improve posture and joint alignment.

Behind-the-neck-pulldowns require the individual to jut their head forward to provide a clear path for the bar towards the base of operations of the neck. A forward caput posture can promote muscular tightness of several large neck muscles (i.due east., sternocleidomastoid, levator scapulae, scalenes). A forward head posture has also been implicated in neck injury and even headaches (Yip, Chiu, & Poon, 2008; Fernández-de-Las-Peñas et al., 2007). As such, individuals should aim to perform resistance training exercises with a neutral cervical spine posture.

In addition, a behind-the-neck lat pulldown may crusade greater stress to the shoulder capsule and ligaments. Some speculate this exercise may even crusade greater risk to the rotator cuff musculature. This may be due to excessive external rotation of the shoulder when performing this do, however more research is needed to support or refute this claim.

Grip Positions for the Lat Pulldown

There are variations in grip positions a person can utilize when performing the lat pulldown exercise. Grip positions include a pronated narrow-grip (hands closer than shoulder-width), pronated broad-grip (hands greater than shoulder-width), a narrow neutral-grip, a broad neutral-grip, and a supinated-grip (Figure two).

Figure 2. Grip Positions

Pronated narrow-grip
Pronated wide-grip
Narrow neutral grip
Broad neutral grip
Supinated grip

Research Apropos Grip Position

There is defoliation within the fitness industry if a wide-grip lat pulldown activates the latissimus dorsi and other muscles more so than a narrow-grip. As such, Andersen et al., (2014) performed a research study to examine this very question. Fifteen men participated in the study. The researchers compared iii dissimilar pronated grip widths: close, medium and wide-grips (1, ane.five, and ii times biacromial distance) using electromyographic (EMG) activeness. They institute similar activation of the latissumis dorsi between all iii grips during the concentric stage of the exercise. Nonetheless, the biceps brachii tended to take higher activation levels using a narrow or medium-grip versus a wide-grip.

Lastly, the broad and medium-grips displayed greater activation of the latissimus dorsi than the narrow-grip during the eccentric phase of the do. Equally such, the researchers suggest a medium pronated-grip may be a slightly better option, but fitness enthusiasts and athletes alike should expect similar results in strength and musculus size no matter which grip they cull.

Biacromial distance: The length measured from the finish of 1 shoulder to the end of the opposite shoulder.

Electromyography (EMG): A diagnostic technique used for assessing and recording the electrical activeness produced by muscles.

A 2009 study by Lusk et al., also examined various grip positions of the lat pulldown do. The researchers compared activation of the latissimus dorsi, middle trapezius, and biceps brachii musculus groups using four dissimilar grips; wide-pronated, wide-supinated, narrow-pronated, and narrow-supinated. Twelve men participated in the study.

Their findings suggested a pronated-grip (both wide and narrow) activates the latissimus dorsi more than so than a supinated-grip. They did not record any major differences in biceps brachii or centre trapezius activation amongst the varying grips. The researchers concluded a pronated-grip (either wide or narrow) is best for activating the latissimus dorsi.

Lastly, a 2002 written report past Signorile, Zink, and Szwed (2002), investigated the furnishings of different grip positions (close neutral-grip, close supinated-grip, wide-grip front of neck, and wide-grip behind the neck) on EMG action of shoulder muscles during the lat pull-downwards exercise.

They specifically measured EMG action of the latissimus dorsi, pectoralis major, teres major, and long head of the triceps brachii. The authors found numerous differences between all of the grip positions. However the broad-grip performed to the front of the neck produced the greatest latissimus dorsi activation. The authors suggest using a diversity of grip positions that are specific to a person's needs and goals.

Examining the different research findings, it may be slightly advantageous to employ a medium or wide pronated grip to activate and strengthen the latissimus dorsi. Yet, i should non expect to see noticeable changes in strength or muscle size past specifically choosing one grip over another. To minimize boredom and maximize exercise adherence it may be best to perform a diverseness of grip positions during the lat pulldown exercise (except behind-the-neck pulldowns).

Lat Pulldown vs. Pull-upward

The pull-up and lat pulldown exercises both target the muscles of the back. Yet, at that place is one major stardom. The lat pulldown is an open-chained do whereas the pull-upward is a closed-chain exercise.

Enquiry demonstrates that closed-chain exercises may issue in greater motor unit recruitment (more muscle fibers activated) when compared with open up-chain exercises (Augustsson et al., 1998; Brindle et al., 2002; Ucar et al., 2014). In addition, a study by Doma, Deakin, and Ness (2013) ended the chin-up is a more "functional" exercise when compared to the lat pulldown.

Airtight-concatenation exercises are physical movements in which the easily or anxiety are in a stock-still position with an immobile surface (such as the footing or fixed anchor point) and cannot move. When strength is applied by the individual, their force is not bang-up enough to overcome the immobile surface, and every bit a result the rest of the body moves in accordance. For example, during the concentric phase of a pull-up, the exerciser applies a pulling forcefulness to the bar, and as a upshot the elbows flex versus the bar breaking away from its support.

Open-concatenation exercises are physical movements in which in which the hands or feet are not in a fixed position with an immobile object, and as a result the force applied by the person is great plenty to overcome the resistance. This blazon of resistance usually comes in the class of external load such every bit barbells, dumbbells, or selectorized forcefulness-grooming machines. For instance, during a lat pulldown an exerciser applies a pulling strength to the bar, and subsequently the bar is pulled towards his or her chest.

Given the benefits of closed-chain exercises, 1 might be inclined to make a general argument that open-chained exercises are not functional and should be avoided during an exercise routine. Even so, as already discussed the lat pulldown is an effective do for strengthening many muscles of the back. Information technology can and should be supplemented with other closed-chain strength training exercises such every bit the pull-up or chin-up.

Practice Recommendation for Lat Pulldown

For those new to exercise information technology is important to have a progressive and systematic arroyo to the lat pulldown. Get-go with a relatively low-cal weight and focus on optimizing technique. The primary focus should be on learning how to properly retract the shoulder blades without movement compensations (i.e., jutting the head forrard, shrugging the shoulders). Proper technique should be the emphasis before adding boosted load or focusing on maximal lifts.

Kickoff with a standard pronated grip of the bar approximately shoulder-width. As confidence grows, fitness enthusiasts tin can brainstorm to explore a diverseness of grip positions. Proceed the volume relatively low to avoid overtraining and unnecessary muscle soreness.

However, anyone who experiences shoulder pain should seek medical clearance before returning to their exercise program. Lastly, include additional resistance training exercises for the dorsum to improve overall strength and muscle symmetry. These exercises tin be a diverseness of open-and-closed-chain exercises.

References

Andersen, V., Fimland, Due south., Wiik, E., Skoglund, A., Saeterbakken, H. (2014) Effects of grip width on muscle forcefulness and activation in the lat pull-down. Journal of Strength and Conditioning Research, 28(4), 1135-1142. doi: x.1097/JSC.000000000000023

Augustsson, J., Esko, A., Thomeé, R., & Svantesson, U. (1998). Weight Training of the Thigh Muscles Using Airtight Versus Open Kinetic Concatenation Exercises: A Comparison of Performance Enhancement. J Orthop Sports Phys Ther Periodical of Orthopaedic & Sports Concrete Therapy, 27(1), 3-8.

Brindle, T., Nyland, J., Ford, K., Coppola, A., & Shapiro, R. (2002). Electromyographic Comparison of Standard and Modified Closed-Chain Isometric Knee joint Extension Exercises. Journal of Force and Conditioning Research, 16(1), 129-134.

Doma, Chiliad., Deakin, Grand., & Ness, K. (2013). Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports Biomechanics, 12(three), 302-313.

Fernández-De-Las-Peñas, C., Cuadrado, M., & Pareja, J. (2007). Myofascial Trigger Points, Neck Mobility, and Forrard Caput Posture in Episodic Tension-Type Headache. Headache Headache: The Journal of Caput and Face up Pain, 47(5), 662-672.

Lusk, Due south., Hale, B., & Russell, D. (2010). Grip Width and Forearm Orientation Effects on Musculus Activity During the Lat Pull-Down. Journal of Strength and Conditioning Enquiry, 24(vii), 1895-1900. doi:ten.1519/JSC.0b013e3181ddb0ab

Signorile, J., Zink, A., & Szwed, S. (2002). A Comparative Electromyographical Investigation of Muscle Utilization Patterns Using Diverse Hand Positions During the Lat Pull-down. Journal of Strength and Workout Research, 16(4), 539-546.

Snyder, B., & Leech, J. (2009). Voluntary Increment in Latissimus Dorsi Muscle Activity During the Lat Pull-Downwards Following Expert Didactics. Journal of Strength and Conditioning Enquiry, 23(8), 2204-2209. doi:10.1519/JSC.0b013e3181bb7213

Sperandei, South., Barros, M., Silveira-Júnior, P., & Oliveira, C. (2009). Electromyographic Analysis of Iii Different Types of Lat Pull-Down. Journal of Strength and Conditioning Research, 23(vii), 2033-2038. doi:10.1519/JSC.0b013e3181b8d30a

Uçar, G., Koca, I., Eroglu, 1000., Eroglu, S., Sarp, U., Arik, H., & Yetisgin, A. (2014). Evaluation of Open and Closed Kinetic Chain Exercises in Rehabilitation Following Anterior Cruciate Ligament Reconstruction. Journal of Concrete Therapy Science, 26(12), 1875-1878. doi:10.1589/jpts.26.1875

Yip, C., Chiu, T., & Poon, A. (2008). The relationship between head posture and severity and disability of patients with neck pain. Manual Therapy, 13(two), 148-154.

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