Lat Pulldown

Lat Pulldown

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back
Equipment Cable
Emphasis Compound
Type Pull

Lat Pulldown Instructions

  • Attach the appropriate handle to the cable machine. Set the thigh pad to secure position.
    • Your legs/body should be fixated with little to no movement during the execution of the exercise.
  • Grip the attachment wider than shoulder-width with a pronated hand position.
    • This allows you to create torque in your lats so they control the movement. 
  • Your mid-back should not be overly extended. Yes, you want a slight thoracic extension but avoid overly arching your back.
    • Chest is up with your shoulders pinned back.
  • At the start, you want the weight off the stack and your elbows slightly bent.
  • Initiate and control the movement by activating your lats and pulling the bar down at a SLIGHT angle away from the machine.
    • Your arms are passive throughout the exercise.
  • Pull the attachment to above your chest.
    • Don't pull below your chest.
  • After a brief pause, allow to bar to track back to the starting position. Maintain tension on the lats during the eccentric phase.
    • Don't rack the weight after each rep


  • Focus on limiting your biceps to pull the weight down. Your arms should not be taxed from performing this exercise. 
  • Don't wrap your thumbs around the attachment. This will help engage your lats more.
  • Refrain from leaning back or “swinging” when pulling the weight down. Control the movement with your lats, not momentum.
  • Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.
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