When you ask how to do a lat pulldown, you often think about the angle of the torso and for proper lat pulldown form, you need to make sure that your torso is set to the right angle when you pull the bar down. Leaning back from upright / vertical means that you will be shifting the focus of the exercise to the muscles in your upper back, which includes the rear delts. For better lat activation, you will want to remain as upright as possible when you perform each rep. Whichever part of your back you are targeting will dictate how much you lean back.
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This directly leads to the elbow position throughout the rep. What you are targeting will dictate where you need to focus your elbows’ movement. If you are focusing on building bigger lats, then you will want to imagine yourself driving your elbows down towards your front pockets as you are seated. If you want to shift the focus of the exercise onto the muscles of the upper back, then it would be in your best interest to drive your elbows back further behind you.
Whichever way you decide to do lat pulldowns, whether for targeting the lats or the muscles of the upper back, you now know the difference in body and elbow positioning and their influence on which muscles are being hit.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).