Some people think these technique errors represent variations of exercise. They are wrong.
Mistake one: pulling too far
Both beginners and experienced lifters try to pull too far during vertical pulls like lat pulldowns or pull-ups. Rather than trying to hit the bar with the chest or move the chin over the bar (both of which can produce dysfunctional mechanics), the goal is to get proper upper back and lat activation.
Mistake two: your spine is not fully stretched
The shoulder joint with a lack of spinal extension is very unstable, allowing for an excessive range of motion and incorrect mechanics. When doing pulldowns or pulldowns, many lifters touch their chests with the bar for this reason. This isn’t an indication of great power or mobility; rather, it’s a sign of improper activation and dysfunctional movement.
Mistake three: pull toward the collarbone
Another tip for good vertical pulldown is to pull toward the sternum, not the collarbone. Pulling to the clavicle minimizes the activation of the lats, especially the lower lats, because the shoulder and scapula cannot fully move down and rotate medially toward the spine. Pulling toward the sternum allows you to place the shoulders in the best biomechanical position. This also requires an amazing amount of lat activation regardless of the weight used. It’s helpful to imagine yourself pulling your body away from the bar instead of toward the bar.
Mistake four: the bar touches your chest
When you pull the bar toward the sternum, the range of motion of lat pulldown movement will be more compact. It’s worth noting that correct vertical pull mechanics during the concentric phase end with the bar resting several inches above chest level instead of touching the chest.