The lat pulldown is an exercise that you see done wrong all the time. From ego lifters loading the weight up just swinging it down to people just pulling with their biceps instead of their back. Watch this video a few times and next time you go to the gym you will be ahead of 90% of the people in there!
1) Grip the bar slightly wider than shoulder width apart( approx 4-6 inches ). Another easy way is to grab it just past when the bar starts to bend on both sides.
2) Straighten your legs out in front of you and lean slightly back. This is going to isolate your back rather than using your legs to assist you in the movement. Leaning slightly back is also going to allow you to squeeze your back tighter.
3) Pull the bar down towards your upper chest. Here is the KEY PART! Pull it by squeezing your shoulder blades back and keeping your elbows tucked as you come down. Think of this like an X. You are taking your right elbow and driving it towards the left and the left elbow towards the right. This will help you really get that squeeze in your back that builds up the muscle tone you are looking for.
4) Pause for a second in the contracted part of the movement and let it back up in a controlled manner.
That’s pretty much all there is to it! Keep practicing and really make a focus to pull with your back and not your biceps by consistantly thinking about squeezing your shoulder blades together. Don’t be afraid to start light and do higher repetitions in the 15-20 rep range until you get your form down.
If you found this article/video helpful I would really appreciate if you subscribed to my channel! Feel free to reach out as well if you want me to make a video on a specific topic and i’ll do my best to get to it for you :).