Star Trac Lat Pulldown

The lat pulldown is a cable-based exercise that is a machine found in almost every gym around the world. This back builder is easy to learn and highly effective at building back size and strength.  The Star Trac lat pulldown is like most others with the one exception that it uses a flat strap instead of a round cable.  You can use this method for any lat pulldown, not just a Star Trac.

Lat Pulldown

Primary Muscles Used

Lat Pulldown Muscles Used

Lat Pulldown Instructions

  1. Set the thigh pad up so it gives gentle pressure when seated.
  2. Grasp the bar with a wide grip with an overhand, knuckles-up grip. Other positions and grips are possible, but start with this standard position.
  3. Pull the bar down towards your upper chest, not in front of you, until it's approximately level with the chin. Exhale on the downward motion. While shifting just slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward any more without moving backward. Be sure to stop at that point and do not go lower.
  4. Squeeze the shoulder blades together while maintaining square shoulders.
  5. From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates.
  6. Repeat!
Star Trac Deltoid Fly instructions

Tim's list of benefits for the Star Trac Lat Pulldown

  • This exercise targets the latissimus dorsi, more commonly referred to as the "lats," which is the muscle just under the armpits and spreading across and down the back. By isolating the back muscles with this exercise, you can focus specifically on them without tiring out the biceps or triceps.
  • It's important to target your back muscles to help with proper posture and to ease pulling movements, like opening a door, starting a lawnmower, swimming, or even performing a pull-up. Having strong lats may even help relieve some kinds of back pain.
  • The Star Trac or any other version of the lat pulldown is a great way to build up back strength so you will be able to do a pull up.  If you don't have an assisted pull up machine, this is another great option.
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