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Lat Pull Down


Lat Pull Down
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Biceps, Shoulders, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Lats

Overview of Lat Pull Down

The lat pulldown is an exercise to strengthen the back muscles. Although the exercise focuses on the lats, it will also activate the middle and biceps.

It is important to experiment with your back muscle group. Try different hand positions and angles to increase your back muscle growth.

The lat pull-down can be done during your back exercises or upper body exercises, pull workouts, or full-body exercises.

How To Do It? 

  1. Attach a wide grip handle and a lat pulldown to your machine, and sit down.
  2. Start by grasping the handle in a pronated grip (double-overhand). Next, depress the shoulder blade while extending the shoulder.
  3. Move the handle towards your body so that your elbows meet your torso. Then, slowly lower it back to its original position.
  4. Repeat the process until you have reached the desired number of reps.

Lat Pull Down Tips

  1. You should tone your abdominal muscles as you pull the bar towards your body. This will ensure that your spine doesn't arch too much.
  2. You must control the weights during each rep.
  3. As you pull, don't let your head protrude forward.
  4. Similar to the previous step, ensure that the shoulder blade remains in contact with the rib cage. You don't need to lock the shoulder blade. Just move through the joint.
  5. Allow the shoulder to rotate internally and shrug slightly at its top. The movement will be reversed and the shoulder blade will be depressed before you pull the arm.

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