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Lat Pull Downs Guide

  1. Exercise Type: Compound - engages and works multiple muscle groups at the same time.
  2. Targeted Muscle Groups:
    • primary: upper back
    • secondary: biceps, forearm, back deltoids
    • tertiary: trapezius, Rhomboids
    • quaternary: abs, obliques, lower back

How to perform?

The Lat Pulldown Exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. It's probably the most popular and well-known exercise when it comes to back workouts, and for good reason.

Steps to perform:

  1. Set up the lat pulldown machine with a wide grip bar attached.
  2. Adjust the knee pad to secure your lower body in place.
  3. Sit with your thighs snug under the pads, feet flat on the floor.
  4. Grasp the bar with a wide overhand grip, hands positioned wider than shoulder-width.
  5. Exhale as you pull the bar down to the upper chest, engaging your lats.
  6. Keep your chest up and shoulders down, and avoid using momentum.
  7. Inhale as you slowly release the bar, extending your arms.
  8. Maintain a slight lean back and focus on controlled, deliberate movements.


Similar Exercises

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