EXERCISE PDF
Lat Pulldown
A seated vertical pull in front of the body that primarily trains the lats.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles 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)
How 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.
Cautions
- 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.