All exercises
Lat pulldown
A vertical pull you can load precisely. Great on its own or as a step towards pull-ups.
- Starting point
- Muscles worked
- Lats, Upper back, Biceps
- Equipment
- Pulldown machine
How to do it
- 1
Sit with your thighs locked under the pad and grip the bar just wider than your shoulders.
- 2
Lean back slightly and lift your chest.
- 3
Pull the bar down to your upper chest, driving your elbows down and back.
- 4
Pause, then let the bar rise until your arms are straight and your lats stretch.
What to think about
- “Chest up to meet the bar”
- “Elbows to your hips”
- “Control the stretch”
Common mistakes
- Pulling behind the neck
- Leaning far back into a row
- Letting the weight yank you up