Lat Pulldown

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Infraspinatus
• Pectoralis Major
• Trapezius
• Rhomboids
• Brachialis
• Triceps
• Brachioradialis

Holds

• Supraspinatus
• Teres Minor
• Subscapularis
• Pectoralis Minor
• Erector Spinae
• Rectus Abdominis
• Internal Oblique
• Iliopsoas
• Gluteus Maximus
• Biceps
• Coracobrachialis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Lat Pulldown Machine or Cable Station

Technique

1. Set the thigh pad so your thighs are locked under it with feet flat on the floor.
2. Grip the bar overhand, hands a little wider than shoulder width, and sit down with arms fully extended.
3. Lean back slightly, lift your chest and pull your shoulder blades down.
4. Drive your elbows down and back until the bar reaches the top of your chest.
5. Pause briefly, then let the bar rise under control until your arms are straight and your shoulders are stretched.

Cues

• Think of pulling with your elbows, not your hands.
• Keep your chest up toward the bar through the whole rep.
• Start each rep by setting the shoulder blades down before the arms bend.
• Exhale as you pull, inhale on the way up.

Common mistakes

• Swinging the torso far back to move the weight.
• Pulling the bar behind the neck.
• Shrugging the shoulders toward the ears at the bottom.
• Stopping halfway up instead of using the full range.
• Letting the weight stack slam between reps.

Variations

• Close-Grip Lat Pulldown
• Lean-Back Lat Pulldown
• Reverse-Grip Lat Pulldown