Lat pulldowns

Sit facing the machine with the legs positioned under the pads, gripping the bar in with a wide overhand grip: Inhale and pull the bar down to the sternal notch while puffing out the chest and pulling the elbows back. Exhale at the end of the movement.

This exercise develops the bulk of the back. It mainly works the upper and central fibers of the latissimus dorsi.The middle and lower portions of the trapezius, the rhomboids, the biceps brachii, the brachialis, and, to a lesser extent, the pectorals also contract.

VARIATION WITH A WIDE BAR AND PALMS FACING EACH OTHER

Sternocleidomastoid

Splenius

Extensfr carpi ulnaris Ext

Malis

érachioradialis

Trapezius Deltoid Infraspinatus Teres minor

Teres major Latissimus dorsi

Triceps brachii

Aponeurosis for insertion of the latissimus dorsi External oblique

Lat Dorsi Insertion

Trapezius / Infraspinatus I I Deltoid

Clavicle

Acromion

Spine of scapula

. Teres minor Teres major

. Rhomboid majo Triceps brachii, long head Triceps brachii, lateral head Thoracolumbar

Scapula-Teres major-

12th vertebra.

tlssimus dorsi-

Trapezius-Floating rib. Iliac crest-

Sacrum * J T" Gluteus ma;

Neck of femur///^V^MJ Greater trocl iater trochanter/^U/ Tensor fascia

Coccyx' Femur Gracilis Semitendinosus long head

External

Lumbar

12th cervical vertebra

Spine of scapula

Humerus

The teres major gets its name from its circular transverse section.

Teres major

Humerus

Spine of scapula

The teres major gets its name from its circular transverse section.

Teres major

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