EXERCISE GUIDE
Lat Pulldown
A seated vertical pull in front of the body that primarily trains the lats.
01Muscles used
Main muscles
- Latissimus dorsi
Assisting & stabilizing muscles
- Teres major and posterior deltoids
- Biceps, brachialis and brachioradialis
- Trapezius, rhomboids and trunk muscles (shoulder-blade and torso control)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Plant your feet and secure your thighs under the pad. Use a comfortable overhand grip around shoulder width or slightly wider.
- Brace and sit tall with a small, steady backward lean. Keep your neck aligned.
- Exhale and drive your elbows down, bringing the bar in front toward the upper chest. Stop before the elbows travel backward; chest contact is optional.
- Inhale and slowly extend your arms overhead. Allow the shoulder blades to rise naturally while remaining seated.
04Technique cues
- Keep the same torso angle and wrists straight throughout.
- Control the return rather than letting the weight yank your arms upward.
05Cautions
- Do not pull behind your neck, jut your chin forward or rock your body.
- Begin light, avoid slamming the stack and stop for shoulder, neck or back pain.