Lat Pulldown

Person performing a seated lat pulldown, pulling an overhead cable bar toward the upper chest

TARGET MUSCLES:

  • Latissimus dorsi: Primary back muscle responsible for pulling the upper arms downward toward the torso.
  • Teres major: Assists with shoulder adduction and extension during the pulling movement.
  • Biceps brachii: Assists with elbow flexion as the bar is pulled downward.
  • Brachialis and brachioradialis: Assist with bending the elbows during the exercise.
  • Middle and lower trapezius: Help control and stabilize the shoulder blades during the movement.
  • Rhomboids: Assist with shoulder blade retraction and stabilization.

START POSITION:

  • Sit upright at the lat pulldown machine with feet firmly on the floor.
  • Adjust the thigh pads to hold the legs securely in position.
  • Grasp the overhead bar with an overhand grip, palms facing forward, and hands approximately shoulder-width apart or slightly wider.
  • Begin with the arms extended overhead, allowing the shoulders to move naturally into the starting position without excessive stretching.
  • Engage the abdominal muscles, lift the chest slightly and maintain a neutral spine with a small backward torso inclination.

PROCEDURE:

  • Exhale as you pull the bar downward in front of the body toward the upper chest.
  • Draw the elbows downward toward the sides of the torso while maintaining a stable upper-body position.
  • Pause briefly at the bottom of the movement without forcing the bar against the chest.
  • Inhale as you slowly extend the arms overhead, allowing the bar to return to the starting position under control.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid pulling the bar behind the neck, which may place unnecessary stress on the shoulders and cervical spine.
  • Precaution: Do not lean excessively backward, swing the torso or use momentum to pull the weight.
  • Precaution: Avoid pulling the bar forcefully against the chest or extending the shoulders beyond a comfortable range of motion.
  • Beginner variation: Use lighter resistance while concentrating on controlled movement and proper shoulder blade coordination.