cable-lat-pulldown
Sit at the lat pulldown machine with knees secured under the pads and grasp the bar with an overhand, wide grip. Lean back slightly (about 10-15 degrees) with a tall chest and engage your core.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- latissimus dorsi
- teres major
Secondary muscles
- biceps brachii
- rhomboids
- posterior deltoid
- trapezius (middle and lower)
- brachialis
- brachioradialis
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Sit at the lat pulldown machine with knees secured under the pads and grasp the bar with an overhand, wide grip.
- 2
Lean back slightly (about 10-15 degrees) with a tall chest and engage your core.
- 3
Initiate the pull by depressing your shoulder blades, then drive your elbows down and back towards your hips.
- 4
Pull the bar down to your upper chest, squeezing your lats at the bottom of the movement.
- 5
Slowly and with control, extend your arms back to the starting position, allowing a full stretch in your lats.
- 6
Maintain a stable torso throughout the entire movement, avoiding excessive swinging or momentum.
Safety & form
Train smart. Read these notes before adding heavy load.
