Lat Pulldown
Sit tall and grip slightly wider than shoulders. Brace, pull to upper chest by driving elbows down; chest up, back neutral, wrists straight. Control the return; builds lats and biceps strength.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit with thighs secured under the pad and feet flat.
- Grip the bar slightly wider than shoulders with arms long overhead.
- Pull the shoulders down before bending the elbows.
- Drive the elbows toward the upper ribs until the bar reaches upper-chest height.
- Pause briefly without leaning far back.
- Let the bar rise under control until the elbows are straight again.
Watch for
- Pulling behind the neck.
- Leaning back hard to turn it into a row.
- Letting the weight stack slam at the top.
Breathing
Exhale as you pull down, inhale as you return overhead.
Tip
Set the thigh pad tight enough that the body stays down without you hooking the feet.
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