Lying Lat Pulldown

Lying Lat Pulldown: So führst du sie aus

1. 1Lie face down on the floor with your body fully extended. Position yourself so that a fixed anchor point — such as the legs of a heavy piece of furniture, a door frame, or a partner's hands — is directly overhead at arm's length.
2. 2Reach both arms overhead and grip the anchor with an overhand grip slightly wider than shoulder-width. Your arms should be fully extended and your forehead near the floor.
3. 3Engage your core and squeeze your glutes lightly to keep your hips pressed into the floor throughout the movement.
4. 4Retract your shoulder blades and begin pulling your chest forward and up toward your hands by driving your elbows down and back toward your hips.
5. 5Continue pulling until your chest reaches your hands or your elbows can travel no further, feeling a strong contraction through your lats and upper back.
6. 6Hold the contracted position for a brief pause, squeezing the latissimus dorsi and mid-trapezius.
7. 7Slowly extend your arms back to the starting position under control, allowing your shoulder blades to protract and your lats to stretch fully.
8. 8Complete your reps, maintaining tension throughout the eccentric phase on every repetition.

Technik-Tipps

• Think about driving your elbows toward your hips rather than simply bending your arms — this keeps the focus on the lats rather than the biceps.
• Keep your hips pressed firmly into the floor the entire set; letting them rise shifts the load off the target muscles and strains the lower back.
• Initiate every rep with a scapular retraction before you pull with your arms to maximize trapezius and infraspinatus engagement.
• Control the return: a slow, deliberate eccentric stretch of 2–3 seconds will increase lat recruitment and time under tension.
• Choose an anchor that is completely stable — any shift or give in the anchor point disrupts your pulling path and can cause injury.

Häufige Fehler

• Shrugging the shoulders toward the ears during the pull, which overloads the upper trapezius and takes tension away from the lats and mid-back.
• Using momentum or a jerking motion to initiate the pull rather than a smooth, controlled contraction, reducing muscle activation and risking shoulder strain.
• Lifting the hips off the floor during the movement, which introduces lumbar extension and reduces the stability needed for effective lat recruitment.
• Allowing the elbows to flare wide rather than tucking them toward the body, which shifts stress to the shoulder joint instead of the latissimus dorsi.
• Rushing through the eccentric phase by dropping back to the start position, losing the opportunity for full lat stretch and undermining total muscle development.

Häufig gestellte Fragen