Bodybuilding Back Exercise - Lat Pull Down

Primary Muscle

Lats

Secondary Muscle

Biceps, Rhomboids

Equipment Needed

Lat pulldown machine and
wide bar attachment

Mechanics Type

Compound

Proper Exercise Technique

Grip the bar about 6-8 inches wider than shoulder width with your palms facing out. Adjust the lap bar so that your body is held firmly in place throughout the entire exercise. Start the exercise with your arms fully extended so that you feel a full stretch in your lats. Pull the weight down to the top of your chest, squeeze your lats briefly, and then return the bar back to the starting position.

Tip: It is important to move naturally throughout the entire exercise, allowing your body to sway slightly back as you pull the weight down. Don't get too carried away, but leaning back 45-55 degrees toward the floor during the positive portion of the rep will help to prevent injury and will allow you to place more stress on your lats. It is also very important that you always pull the bar to the front of your body rather than behind the neck, as this places a lot of stress on your shoulders. Also remember not to grip the bar too wide and stay no more than 8 inches outside of shoulder width.

Starting Lat Pull Down Exercise Position

Ending Lat Pull Down Exercise Position

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