Exercise description of the lat pulldown with long bar.  Learn about the lat pulldown with long bar with video and pictures.  Also learn how the lat pulldown with long bar can increase your sports performance.

Primary muscles worked:  Lattisimus Dorsi

Synergist Muscles:  Biceps, Forearms

Mechanics:   Compound

Equipment:  High positioned cable tower with thigh supports and a long bar attachment

How to perform the exercise:  To perform the lat pull down with long bar, the athlete should sit at the cable tower and adjust the thigh supports so that they fit snugly against the athlete's thighs. If thigh supports are not present, the athlete may need to have a weight plate placed in their lap. Next, the athlete should grab the long bar with an overhand grip with hands spaced shoulder width a part, or just a little bit further than shoulder width apart. The athlete will then pull the weight down towards the middle of their chest. The athlete should first retract the shoulder blades and finally flex the arms as necessary to complete the lift. It is important for the athlete to remember this exercise is for the back and should resist the urge to pull utilizing the muscles in the arms. Once the bar is lower than the chin, the athlete may return the weight to the starting position.

Spotting the exercise:  To spot the lat pulldown with long bar, the spotter should stand behind the athlete, and if the athlete begins to struggle the spotter may push down evenly with both hands in order to assist the athlete with completion of the lift.

Sport specific application:   From a sports standpoint, the lat pulldown with long bar is excellent for sports such as gymnastics that require being able to pull and control the body from suspended apparati such as the rings and bars. Also, the lat pulldown with long bar can be seen in rowing sports where some athlete's may prefer or need a wider hand placement for success.