Lat Pulldown

Pro Tip

If your butt accidentally comes off the bench, you can adjust the pads or seat to make sure your thighs are secured properly.

How To

  1. Sit down on the bench while securing your thighs with the pads and gripping the bar overhead with an overhand grip much wider than shoulder-width apart.
  2. Exhale and pull the bar downward, driving your elbows into your sides while simultaneously driving your shoulder blades down and together.
  3. Continue lowering the bar until it is just above your shoulder level.
  4. Inhale and allow your arms to raise overhead while your shoulder blades part to return to the starting position.

Primary Muscle Groups


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Lat Bar

There are several types of lat bars, but you can use them interchangeably.

Lat Pulldown

This cable machine comes with a seat attached.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment