What's up guys? I'm Scott from Scotthermanfitness.com if you're looking for a great way to target lats
We're here at the Cybex lat pull down machine and in your gym
You'll be able to find machines that are similar so the form and technique is basically the same
But what you're going to do is first decide what you want to do if you try to lift heavy to gain muscle
What you want to do is make sure that when you sit down that these pads are on top of your quads
So you can hold yourself in the seat, so what I would do
Is lower this to a 4
Grab the handles and then sit down and then lock myself in and now that I'm locked in I can perform the exercise
and
focus on my back as opposed to if the
up too high then I'd be flying out of the seat now if you want to focus more on
Targeting your core while doing this exercise
Just lift this all the way up and out of the way put the weight a little lighter
And now I'm going to show the correct form as well
You want to put your hands in the middle of the handles like this, okay?
What you're going to do is pull down, and you're going to sit put your legs at a 90 degree angle
You're going to keep your core tight
Your back straight your elbows are going to be in line with your hips and by that I mean
They're not going to come back like this. They're actually to be in front of you like that
And what you're going to do is you're going to pull down
And you're going to bring it down to the tops of your shoulders
And then come back up and now you don't want to come all the way up like this because you're deactivating your lats
What you want to do is bring it down come up to just about here, so it's still a slight bend in your elbows
that's keeping all the muscles activated and then pull that down and you're going to breathe out as you come down, so it's
breathe in then breathe out you always breathe out when you exert force
You can also do this exercise another way, just grabbing the inside handles what you want to do is you grab the handles like this
Come down the same way, position your feet the same way keep your back arched hands in front of you
Make sure your wrist is straight
Head up. Don't bring your head down. Don't bring it back for each exercise
And again come up with a slight bend your elbows
Bring it all the way down to your shoulders
And then come up
back down
and
then up
Just like this
And that's how you use the Cybex lat pulldown, alright guys
I just want to give you another angle of the machine so you can see the muscles activating and how things are working
so again if you're doing heavy weight
Bring the Pad down so that when you sit down. You're locked in place
if you want to activate your core
Lift that up so it'll hold yourself in the seat
Put your hands in the middle of the handles
Bring it down
your back arch elbows in line with hips
Make sure your wrist is straight and make sure you maintain a neutral spine as you look forward and then bring down
and what you don't want to do is this and
You might not do it that way
I see it happen like that a lot especially with beginners is the weight will be so light that when they bring it down
They think they have to like this as well
Don't do that. Come up to here back down up to here back down
You can actually see my back disengage if I go all the way up
See the muscles aren't really being contracted right now, but if I go like this and stop right here
everything is tight and
then the second way to do this exercise again is holding the inside handles
bringing it down
coming up
down just like this
Make sure you do it right. For more tips stay tuned. Don't forget to subscribe and move on to the next machine