Fitness Training
Fitness Training > Exercise Database > Lat Pull Down
Lat Pulldown
Equipment
- lat pulldown machine
Technique
- Attach a long bar to the lat pulldown machine, and adjust the thigh pads so that when you are sitting your knees are at right angles and feet flat on the ground.
- Grasp the bar using a wide grip and sit down maintaining the upper body in an upright position, slightly leaning back from the hips.
- Pull the bar in front of your face to the top of your chest and pause.
- Slowly release the bar back to the starting position by straightening your arms.
Key points to remember
- avoid jerky movements
- keep shoulders down to stabilize the scapula and isolate the lats.
Alternatives
- The grip can be either facing forward or facing back to you. Each grip will use the muscles differently.
- Avoid the potentially dangerous behind the neck technique alternative. See exercises to avoid.
More information
- read the article on Lat Pulldowns: One Simple Movement Can Double the Effectiveness of Pulldowns.
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