Lat Pulldown with Long Bar

Lat Pulldown with Long Bar Basics

Primary muscles worked: Latissimus Dorsi

Synergist Muscles: Biceps, Forearms

Mechanics: Compound

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

How To Perform The Lat Pulldown with Long Bar

• To perform the lat pull down with long bar, sit at the cable tower and adjust the thigh supports so that they fit snugly against your thighs.
• If thigh supports are not present, you may need to have a weight plate placed on your lap.
• Next, grab the long bar with an overhand grip with your hands spaced shoulder width or just a bit past shoulder width apart.
• Now, pull the weight down towards the middle of your chest.
• Begin by first retracting your shoulder blades and finally flex your arms as necessary to complete the lift.
• Once the bar is lower than the chin, you may return the weight to the starting position.

Lat Pulldown with Long Bar Tips

• It is important for you to remember this exercise is for the back and should resist the urge to pull utilizing just the muscles in the arms.
• Do not lean excessively backward while performing this lift. Leaning backward will cause your body weight to help with the lift and reduce the resistance your muscles will have to overcome. This reduces the effectiveness of the lift.

Lat Pulldown with Long Bar and Sports 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.