Back
Lat Pulldown
A foundational vertical pull for building back width, upper body strength, and improved posture through controlled movement.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the thigh pad so your legs are locked firmly in place with your feet flat on the floor.
Grasp the bar with an overhand grip slightly wider than shoulder-width apart.
Sit down and allow the weight to stretch your lats while keeping your chest lifted and shoulders down.
Pull the bar down toward your upper chest by driving your elbows toward your hips.
Squeeze your shoulder blades together at the bottom of the movement without leaning back excessively.
Control the weight as you slowly return the bar to the starting position until your arms are fully extended.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Pulling the bar behind the neck which stresses the shoulder joints
- Using momentum or swinging the torso to move the weight
- Pulling the bar too low toward the stomach instead of the upper chest
- Allowing the shoulders to shrug up toward the ears during the ascent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.