Lat Pulldown

A cable machine exercise that effectively targets the upper lats.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Lats, Mid-Back (Rhomboids), Biceps

Lat Pulldown — Points to Check Today

  • Don't pull behind your neck — Pulling behind your head bends the shoulders and carries a high injury risk. (Pulling the bar behind the head and bowing the neck)
  • Pull with your back, not your arms — You have to drive your elbows down for the lats to work. (Gripping hard with the forearms and pulling with the biceps only)
  • Don't lean back for momentum — Leaning back heavily only adds weight while losing the tension. (Leaning the torso back heavily to drag the bar down with bodyweight)

Lat Pulldown — How to Do It / If You're New

  1. Grip the bar slightly wider than shoulder-width and sit down, securing your legs under the thigh pad.
  2. Open your chest and lean back slightly (about 15 degrees). Maintain this angle.
  3. With the feeling of driving your elbows down toward your sides, pull the bar down to just above your collarbone.
  4. Squeeze your back at the bottom, then slowly extend your arms and control the bar as it rises back up.