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Exercise Library / Lat Pulldown

Lat Pulldown

The lat pulldown pulls a bar down to your chest.

Strength Training

What this exercise does

The lat pulldown pulls a bar down to your chest. It builds the large muscles of your back and works the front of your arms, and it prepares you for pull-ups.

At a glance

Body part
Back, Arms
Muscles worked
Lats, Biceps
Experience
Intermediate

How to do it

  1. Sit at the machine with your thighs under the pads. Grip the bar a little wider than your shoulders.
  2. Lean back slightly and lift your chest.
  3. Pull the bar down to your upper chest, driving your elbows down and back.
  4. Squeeze your shoulder blades.
  5. Return slowly until your arms are straight. Do 8 to 12 reps.

Common mistakes

  • Leaning way back and yanking.
  • Pulling the bar behind your neck.
  • Letting the stack slam.

Make it easier or harder

Make it easier

Use a lighter weight, or a band anchored overhead.

Make it harder

Slow the return to three seconds, or use a narrower grip.

Keep it safe

Pull to the front of your body, never behind your neck.

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