Lat Pulldown
(3.71)
through 7 votes
through 7 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Latissimus Dorsi![]() |
---|---|
auxiliary muscles: | Triceps![]() ![]() ![]() ![]() ![]() |
required: | Seat, Towel or Resistance Band |
fitness level: | Easy |
exercise type: | Strength - isometric |
Variations available (3) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/latziehen_tuer1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/latziehen_tuer2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/latziehen_tuer1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/latziehen_tuer2Ahd.png)
General And Specifics
- you can train the lats effectively without weights with these exercises
- you use your own body weight as resistance
- to keep damage from the door, the anchorage and the door (no glass) itself has to be stable enough to carry your weight
Starting Position
- put a chair with its back against a door edge
- grasp one end of a bigger towel with each hand
- sit down on the chair and throw the towel above the door edge without letting the towel go
- move the elbow outwards as much as possible
- the upper body is upright
Correct Execution
- pull both ends of the towel
- your butt can lift off the seat a bit
- the hands are in ear-height then
- the entire tension is on the lats now
- hold this position for about 15-20 seconds
- afterwards, pause shortly and repeat
tip for the workout
- leave out the chair, then you can also train the glutes and thighs as in the Wall Sit