Lat Pull Down
The Lat Pull Down is great alternative to the Pull Up for Plus Size Beginners (or any beginners) because it allows control over the weight pulled.
It is a compound strength-training exercise targeting the muscles of the upper back, particularly the latissimus dorsi (commonly referred to as the "lats"), as well as rhomboids, and trapezius (the muscles of the shoulders), biceps and forarms.
How to do Lat Pull Down
Start by adjusting the leg-supports (on top of your thighs), so that you can tens against them with your thighs without lifting your feet off the ground. Also switch to a wide bar attachment (handle) if it’s not there.
Then set the weight and stand up to reach the handle. Grasp the wide bar attachment with a wide, overhand grip (palms away from your body). Your hands should be wider than shoulder-width apart.
Sit down while holding on to the handle, feet flat on the floor. Engage your core muscles and tens your legs to support your back as you lean back slightly (no more than 30 degrees).
Start by pulling your shoulder blades down and back (you can do this with your arms straight). This helps activate your lats and sets your shoulders in a good position.
Then pull the bar down towards your chest in a controlled manner. Focus on bringing your elbows down and back, squeezing your shoulder blades together.
The bar should come down to the upper part of your chest or just below your chin.
Avoid leaning back excessively or using momentum to complete the movement.
Slowly allow the bar to return to the starting position, fully extending your arms. You can repeat the shoulder drop movement at the start of every rep or you can simply keep your shoulders down and locked in that position throughout the set.
You’ve now completed a repetition of the Lat Pull Down!
