Exercise library · Back
Lat Pulldown.
Compound exercise performed on a machine to strengthen the lats, promoting back width and thickness.
BeginnerCable Machine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats
Secondary
Biceps · Rear delts
The play-by-play
How to do it.
- Step 01
Sit at the lat pulldown machine and grasp the bar with a wide overhand grip.
- Step 02
Secure your knees under the pads and lean back slightly.
- Step 03
Pull the bar down towards your upper chest, squeezing your shoulder blades.
- Step 04
Focus on driving your elbows down and back.
- Step 05
Hold the contraction briefly at the bottom.
- Step 06
Slowly allow the bar to return to the starting position, feeling a stretch.
What separates good from great
Pro cues.
Avoid using momentum or swinging your body.
Focus on initiating the pull with your lats, not your biceps.
Keep your chest up and shoulders down throughout the movement.