How To Do Lat Pulldown

Lat Pulldown Exercise

Lat pulldown is an excellent back exercise that targets the Latissmus Dorsi, one of the biggest muscles of the upper body.

The lats play a very large role in creating that V-taper shape, which can create the illusion of a slimmer waistline.

Lat Pulldown How To

  • While seated, grab the pull-down bar with a slightly wider than shoulder width grip.
  • Lean back slightly and begin to pull down until the bar touches the top of the chest/sternum.
  • Hold, squeeze, and exhale.
  • Return to the starting position in a slow and controlled manner.

Form and Technique

Think of retracting the shoulder blades before pulling to minimise bicep involvement.

Additionally, it can help to visualize the arms as hooks to improve your mind muscle activation of the lats.

Variations: Close Grip Lat Pulldown, Reverse Grip Lat Pulldown, Wide-Grip Lat Pulldown

Routine for Strength:   3 sets x 12-15 reps

Routine for Muscle Gains:   4-5 sets x 6-8 reps

Lat Pulldown