Lat Pulldown

The Lat Pulldown is an early-to-mid phase isotonic Vertical Pull exercise that has a wide array of variations and applications. Generally speaking, developing Strength through a large overhead motion may be relevant for pathologies of The Shoulder Girdle such as Subacromial Impingement , Glenohumeral Instability or Adhesive Capsulitis .

Muscles Involved

• Latissimus Dorsi

• Biceps Brachii

• Brachialis

• Brachioradialis

• Rhomboids

• Middle and Lower Trapezius

• Teres Major

• Posterior Deltoid

Procedure

Starting Position:

• Patient is seated in a Lat Pulldown machine, reaching overhead with both hands to grasp the bar

A Lat Pulldown is then performed with a Vertical Pull , initially through Scapulothoracic Joint - Depression / Scapulothoracic Joint - Downward Rotation and then complimented by Elbow - Flexion until the bar approaches the chest.

Variations

Akin to the Pull-Up , the Lat Pulldown has many grip variations that each places emphasis on a particular Elbow - Flexion Muscle :

• Neutral Grip - Greater Pectoralis Major engagement when compared to Elbow - Pronation

• Pronated Grip - superior engagement of the Latissimus Dorsi , Lower Trapezius and Infraspinatus when compared to Elbow - Supination and better engagement of the Middle Trapezius when compared to Neutral Grip. Additionally, the Middle Deltoid was best recruited during the concentric phase of the pronated grip (SOURCE-1 + 2)

• Supinated Grip - also known as theChin-Upfeatures greater recruitment of the Pectoralis Major and Biceps Brachii (SOURCE-1)

• Freely-Rotating Grip - also known as theperfect pull-up, displayed greatest engagement of the Latissimus Dorsi (SOURCE-1)

• Behind the Neck - worse engagement of the posterior Deltoid but may promote greater shoulder range of motion

• Width - in terms of maximal muscle activation, no differences are reported between close and wide grip. (SOURCE-1+3)

• Prone Lat Pulldown

Cluster

Regressions

The following exercises can be used as a regression if Lat Pulldown exceed the capacity of the patient:

• Banded Unilateral Lat Activations - activate lat, posteroinferior drawer on Humerus

• Band Pull-Apart - basic isotonic exercise for Scapular Retractors

Progressions

The following exercises can be used as a progression to Lat Pulldowns once exercise proficiency is achieved:

• DB Pullover - moderate isotonic movement with large overhead and Thoracic - Extension range

• Straight Arm Lat Pulldown - isotonic motion that emphasises Lats and straight arm strength

• Medball Pullover Throw - plyometric Pullover variation

• Pull-Up - bodyweight or greater load through large overhead motion

• Rope Climb - pull-up variation with entire load bestowed on alternating arm

References

1. Leslie, Kelly. L. M. BSc (Hons); Comfort, Paul MSc, CSCS*D. The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down. Strength and Conditioning Journal 35(1):p 75-78, February 2013. \| DOI: 10.1519/SSC.0b013e318282120e

2. Dickie, J. A., Faulkner, J. A., Barnes, M. J., & Lark, S. D. (2017). Electromyographic analysis of muscle activation during pull-up variations. Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology, 32, 30–36. https://doi.org/10.1016/j.jelekin.2016.11.004

3. Ortega-Rodríguez, R., Feriche, B., Almeida, F., Bonitch-Góngora, J., & Padial, P. (2021). Effect of the Pronated Pull-Up Grip Width on Performance and Power-Force-Velocity Profile. Research Quarterly for Exercise and Sport, 92(4), 651–658. https://doi.org/10.1080/02701367.2020.1762835