Pull-ups to the lat machine with prone grip in front

Edited by Dr. Massimo Bonazzelli

Synonyms

The front-facing lat machine pull-ups exercise is also known as Lat machine pull downs, Lat machine front pull donws, Front pull downs, Pull downs

Type of Exercise

Prone-in-front lat machine pull-ups is a Multiarticular / accessory exercise

Variants

• Front prone grip pull-ups

Prone-to-front lat machine pull-ups: Execution

The starting position sees the athlete sitting on the lat machine with the legs locked, the back in his position of strength and the torso tilted back 20/30 degrees. The hands holding the bar with a prone grip, then with the back facing the athlete, they are placed at a distance greater than that of the shoulders which are almost completely flexed in the transverse plane and abducted in the longitudinal plane while the elbows are extended. The shoulder blades, rotated upwards, can be in elevation or depression; in the second case there is no action 6. The execution consists in pulling down / back the bar, first depressing the shoulder blades (if the position of start was with the shoulder blades elevated), then, maintaining the fluid movement, adding the shoulders on the longitudinal plane and extending them on the transverse plane, while the shoulder blades rotate downwards, are adducted and the elbows flex. The movement ends when the bar touches the upper chest. The inclination of the torso must not vary throughout the execution of the movement, however it is possible to partially extend the hip during the concentric phase of the movement as a cheating technique. lower and central trapezius, while in elbow flexion the load bears more on the brachioradialis and brachialis The involvement of the pectoralis major is greater than in the supine or neutral grip variant.

Muscles involved in the exercise Prone-to-front lat machine pull-ups

Group 0

• Great dorsal
• Big round
• Great pectoral
• Coracobrachialis
• Long head of the brachial triceps

Action
Shoulder adduction

Group 1

• Lateral deltoid
• Posterior deltoid
• Infrared
• Small round

Action
Transverse shoulder extension

Group 2

• Brachioradialis
• Brachial biceps
• Brachialis

Action
Elbow flexion

Group 3

• Intermediate beams of the trapezius
• Lower bundles of the trapezius
• Rhomboid

Action
Scapular adduction

Group 4

• Scapula elevator

Action
Lower scapular rotation

Group 5

• Small breastplate

Action
Scapular depression (optional)

Function of the stabilizing muscles: Stability of the shoulder, shoulder blade, elbow, grip and torso

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