Lat pull-down
Also called pulldown, cable pulldown
- Works
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Upper back · trapezius and rhomboids
- Needs
- Cable machine or weight machines
Setup
Sit with your thighs under the pad. Hold the bar a little wider than your shoulders, palms facing away.
Steps
- Lean back a little.
- Pull the bar down to the top of your chest.
- Squeeze your shoulder blades down and together.
- Let the bar rise slowly until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the sides of your back and the front of your upper arms.
Common mistakes
- Pulling the bar behind the neck.
- Leaning far back and swinging.
- Letting the weights crash at the top.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.