DO IT RIGHT

Alex Trainer demonstrating lat pull down in front - A safe way to do the lat pull down exercise

When I am at the gym floor whether training my clients, or working out, it is not unusual to see people doing exercises and lifting weights with incorrect training techniques.  ​You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn't safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.

DO IT RIGHT – THE LAT PULL-DOWN EXERCISE

A classic cable exercise, the Lat Pull-Down targets your lats, shoulders and arms. This exercise is usually done with a wide-grip but not too wide so that it restricts your movement. While doing the exercise make sure you pull the bar to the top of the chest with you back arched, chest pumped forward, shoulders retracted and elbows slightly bending behind the torso. 

​Do not use your upper torso to ‘cheat’ in this exercise; instead, let your upper back muscles and arms do the work. It’s also important not to lock your head and neck which can lead to stiffness and that you’re not straining your spine while doing Lat pull-downs.

THE BEHIND THE NECK LAT PULL- DOWN

The myth: The best way to perform the Lat Pull-Down is to pull the bar behind your head, down to your upper back.

The truth: Unless you have very flexible shoulders, this exercise is difficult to do correctly, and can increase your risk for shoulder impingement syndrome, a painful condition in which the muscles or tendons of your rotator cuff become entrapped in your shoulder joint. 

The alternative: Simple, just pull the bar in front of your head, down to your collarbone. You’ll work your back just as hard, but with less risk for injury.  ​