Back
Lat Pull Down (Straight Back)
A foundational compound movement designed to develop back width and upper body pulling strength with precision.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the lat pull down bench and adjust the thigh pads so your legs are firmly secured and your feet are flat on the floor.
Grip the long bar with an overhand grip slightly wider than shoulder-width apart.
Extend your arms fully to feel a stretch in your lats while keeping your torso upright and your chest slightly lifted.
Pull the bar down toward your upper chest by driving your elbows down and back toward your hips.
Squeeze your shoulder blades together at the bottom of the movement without leaning your torso backward.
Slowly resist the weight as you return the bar to the starting position until your arms are fully extended.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum by rocking the torso back and forth
- Pulling the bar behind the neck instead of to the chest
- Tucking the chin or hunching the shoulders toward the ears
- Allowing the weight stack to crash between repetitions
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.