Lat Pulldown
How to do it
- Set the pad so it pins your thighs down, and pick a wide bar.
- Sit down and take an overhand grip well outside shoulder-width.
- Lean back about 20 degrees and lift your chest toward the bar.
- Pull your elbows down and back until the bar reaches your upper chest.
- Let it rise under control until your lats are fully stretched. Pull with your elbows, not your hands - think of your arms as hooks.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 100%
- Biceps 55%
- Forearms 40%
- Rear delts 30%
- Mid-back / traps 20%
Other ways to train this
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Pull-Ups
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Close-Grip Pulldown
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V-Bar Pulldown
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Chin-Ups
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Assisted Pull-Ups
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Straight-Arm Pulldown
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ISO-Lateral High Row
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Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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