Külgetõmvet

Külgetõmvet, also known as lateral pull-down, is a strength training exercise that primarily targets the latissimus dorsi muscles, commonly referred to as the "lats." It is a popular exercise performed on a cable machine. The movement involves pulling a weighted bar or handles down towards the chest from an overhead position. Key muscles worked include the lats, biceps, rhomboids, and trapezius.

To perform the exercise, an individual sits at a lat pulldown machine with their knees secured under the pads. They then grasp a bar or handles with an overhand grip, typically wider than shoulder-width. The exercise begins with the arms extended overhead. The lifter then pulls the bar down towards their upper chest, squeezing their shoulder blades together at the bottom of the movement. The descent is controlled, allowing the weight to return to the starting position. Variations exist, such as using a close-grip handle or a different grip width, which can slightly alter the emphasis on various muscle groups. Külgetõmvet is considered an effective compound exercise for building upper body pulling strength and developing the width of the back.