Lat Pulldown

Lat Pulldown

The lat pulldown develops the lats and biceps with a guided and controlled movement.

Muscles Involved

• Latissimus dorsi: primary target of vertical pulling
• Biceps brachii: elbow flexor
• Lower trapezius: depresses the scapulae
• Rhomboids: stabilize the scapulae

Step-by-Step Instructions

Step 1 — Setup

Seated, thighs locked under the pads. Wide pronated grip on the bar.

Step 2 — Initiation

Pull by retracting the scapulae, elbows down and back.

Step 3 — Pull

Bring the bar to the upper chest. Squeeze the scapulae at the bottom of the movement.

Step 4 — Return

Return in a controlled manner, arms almost extended. Feel the lat stretch.

Sets and Reps

4 sets of 10-12 reps. Rest 60-90 seconds.

Common Mistakes

• Pulling behind the neck: dangerous for shoulders, pull to the front
• Leaning too far back: slight incline only
• Using momentum: strict and controlled movement

Safety Tips

Never pull behind the neck. Keep the back straight with a slight lean. Use loads that allow controlled movement.

Variations

• Close grip: brachialis and lower lat emphasis
• Neutral grip (triangle): joint comfort
• Supinated grip: biceps emphasis

Who Is This Exercise For?

All levels. Ideal pull-up alternative for beginners and perfect complement for advanced lifters.