The Lat Pulldown Exercise is a great way to build strength in your shoulders, back and biceps.
The Lat Pulldown Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Equipment
This exercise requires an exercise ball and a resistance band or tubing. Alternatively, you could use a cable machine.
The exercise ball is often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.
Figure 1. Lat Pulldown Exercise Video.
Steps
- Start by sitting on an exercise ball, holding a resistance band in each hand that is anchored above you, your arms straight above your head and your palms facing away from you.
- Pull your arms down until your hands are at shoulder level.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Initiate the movement by sliding your shoulder blades back and down, and then drive your elbows towards the ground.
Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.
You should feel it working your shoulders, back and biceps.
Variation
You can perform the same movement while sitting on a chair or bench, or by kneeling on a mat with your buttocks on your heels.
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