Strength

Lat Pulldown

The Lat Pulldown is a potent exercise targeting your back, particularly your lats, while also involving arms and shoulders. It enhances upper body strength, flexibility, and helps build a broad, strong back.
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Lat Pulldown instructions
Step-by-step instructions
1
Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2
Grab the bar with the palms facing forward using the prescribed grip. Note that for a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
3
Sit down on the machine and secure your feet flat on the floor. Keep your back straight and slightly lean back.
4
Pull down the bar until it's approximately level with your chin while keeping your torso stationary. Focus on using your back muscles to pull the bar.
5
Slowly lift the bar back up to the starting position, fully extending your arms and contracting your lats, before performing another rep.
Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip. Note that for a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
Sit down on the machine and secure your feet flat on the floor. Keep your back straight and slightly lean back.
Pull down the bar until it's approximately level with your chin while keeping your torso stationary. Focus on using your back muscles to pull the bar.
Slowly lift the bar back up to the starting position, fully extending your arms and contracting your lats, before performing another rep.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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