Lat pulldown

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Technique

1. Sit on the lat pulldown machine and adjust the thigh pads to secure your position.
2. Grasp the bar with a wide, overhand grip, hands slightly wider than shoulder-width.
3. Pull the bar down toward your upper chest, leading with your elbows.
4. Slowly release the bar back to the starting position with control.

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Form tips

• Avoid using momentum; focus on controlled pulling and lowering of the weight.
• Engage your lats by squeezing your shoulder blades together at the bottom of the movement.
• Ensure a full range of motion, pulling the bar down until it nearly touches the chest.

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Muscles

Individual muscles

• Rhomboid major
• Middle trapezius
• Lower trapezius
• Latissimus dorsi
• Teres major
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Serratus anterior
• Pectoralis minor
• Pectoralis major (sternal head)

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Equipment

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Appears in

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Progressions

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Regressions

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Variations

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