Lat Pull Down

About the Lat Pull Down

Type: Compound
Level: Beginner
Muscle Groups: Lats, Abs, Biceps, Shoulders, Upper Back
Equipment: Cable

Video: How To Do Lat Pull Down


Lat Pull Down Instructions

Be seated by the lat pulldown machine after you fix a wide-grip handle to it.

Hold the handle with your forearm pronated.

Start the lat pull down exercise by depressing the shoulder blade. Then bend your elbow while extending your shoulder.

Gradually draw the handle towards your body, and keep pulling until your elbows line up with your torso.

Lower the lat pull down machine handle back to the starting point, all the while keeping control over the movement.

Repeat for the desired number of reps in your exercise workout.

How To: Lat Pull Down

Lat Pulldown


Precautions and Tips for Lat Pull Down

Maintain abdomen tone all through the process, while you pull the bar into your body. Otherwise you may harm your spine.

Don’t get pulled along by the machine’s recoil or momentum. You must retain control throughout the entire rep.

If you feel that there’s more strain on your biceps than your back, use a ‘false grip’ (without wrapping your thumb around the handle)

Hold your head steady while you’re doing a lat pull down.

Do NOT lock your shoulder. The shoulder blade should move along the rib cage.

Let the shoulder rotate internally. At the top of each movement, shrug a little. While reversing movement, depress the shoulder blade and then pull with your arm.

Lat Pull Down

Included Workouts:

Recommended Supplements:


Unlock Your Hip Flexors - Mike Westerdal's Bodybuilding Program