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Lat Pulldown

How to do it step by step, and the muscles it works.

Body part
Back
Equipment
Cable
Type
Compound
  1. Lat Pulldown, position 1 of 2Position 1 of 2
  2. Lat Pulldown, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Sit with your thighs snug under the pads and grab the bar overhand, a bit wider than your shoulders.
  2. Lean back slightly, lift your chest, and pull your shoulders down away from your ears.
  3. Pull the bar to your upper chest, driving your elbows down toward your sides.
  4. Let the bar rise under control until your arms are straight and you feel a stretch along your back.
  5. Keep your torso still; if you have to swing back to move the bar, it's too heavy.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Wide Grip Lat Pulldown · Lat Pull Down · Pronated Pulldown · Overhand Lat Pulldown · Wide-Grip Pulldown

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