lat pulldown

Question 1

muscles involved

Answer 1

• latissimus dorsi
• traezius
• biceps
• deltoids

Question 2

what do the deltoids do

Answer 2

contribute to pulling bar down

Question 3

what does the trapezius do

Answer 3

stabilizes shoulder blades

Question 4

what do the biceps do

Answer 4

assist in pulling

Question 5

pulling bar down

Answer 5

When pulling the bar down, your latissimus dorsi contracts concentrically ( shortens under tension). Shoulder blades should be squeezed together, keep back straight and elbows pointed down.

Question 6

when bar goes up

Answer 6

When allowing the bar to come back down, there is an eccentric contraction of the latissimus dorsi, anterior deltoids and trapezius, these muscles lengthen under tension to control the movement of the bar as it rises back to starting position. The bar should be allowed to rise back up slowly in a controlled motion

Question 7

safety and execution

Answer 7

Adjust pad so that knees are snug and you won’t rise when performing movement
Grip bar slightly wider than shoulder width apart, palms facing away from you
Feet should be flat against the ground
Sit upright, leaning slightly back and pull the bar down. Squeeze your shoulder blades together and lead with your elbows. Engage core to ensure back doesn’t arch and cause injury
Pull bar to the top of your chest aiming to area just above collarbone area
Maintain for a few seconds then slowly in a controlled motion extending the bar back to its starting position

Question 8

antagonist muscles (2)

Answer 8

• pectoralis major
• triceps

Question 9

agonist muscles (2)

Answer 9

• latissimus dorsi
• biceps

Question 10

how does it help in sport

Answer 10

Will help me pull the ball down with more force when catching rebounds
Will allow me to do passes with more force and accuracy