Lat Pulldown
latissimus dorsi
biceps
rhomboids
rear deltoids
cable
Setup
Sit at a lat pulldown station and adjust the knee pad to hold your legs securely. Grasp the bar with an overhand grip, slightly wider than your shoulders.
How to perform
- Lean back slightly, keeping your chest up and your spine neutral.
- Pull the bar down to your upper chest.
- Squeeze your shoulder blades together and down at the end of the pull.
- Slowly and with control, return the bar to the starting position.
Form cues
- Keep your chest up.
- Drive elbows down and back.
- Control the upward motion.
Common mistakes
- Swinging the torso for momentum.
- Pulling the bar too low, past the chest.
- Letting the shoulders rise up towards the ears.
- Using a very narrow or excessively wide grip.