Weight Training

Lat Pulldown exercise

The lat pulldown is a machine-based exercise that targets the latissimus dorsi (lats), helping to build a wide, strong back. It’s especially useful for beginners working toward bodyweight pull-ups or for isolating the vertical pulling motion with control.

Lat Pulldown exercise demonstration

How to perform Lat Pulldown

  1. Sit at the lat pulldown machine and adjust the thigh pad to lock your legs in place.
  2. Grip the bar slightly wider than shoulder-width with an overhand grip.
  3. Lean back slightly and engage your core.
  4. Pull the bar down toward your upper chest by driving your elbows down and back.
  5. Squeeze your shoulder blades together at the bottom of the movement.
  6. Slowly return the bar to the starting position with control.
  7. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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