Back exercise

Lat Pulldown

How to do the Lat Pulldown with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit comfortably on the pulldown seat, with your feet flat on the floor. Grasp the bar with a wide grip with an overhand, knuckles-up grip. Pull the bar down until it's approximately level with the chin. Exhale on the downward motion. Keep your feet flat on the floor and engage…
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Illustration showing the Lat Pulldown
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Lat pull down cable Lat pull down cable
Technique

How to do the Lat Pulldown

  1. 1 Sit comfortably on the pulldown seat, with your feet flat on the floor.
  2. 2 Grasp the bar with a wide grip with an overhand, knuckles-up grip.
  3. 3 Pull the bar down until it's approximately level with the chin. Exhale on the downward motion. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward anymore without moving backward. Squeeze the shoulder blades together while maintaining square shoulders.
  4. 4 From the bottom position, with the bar close to your chin, slowly return the bar to the starting position.