Duration required
Focus Area required
 s rest

Lat Pull Down (Isolated)

Key Points:

  • Use an overhand grip on the handles with your hands spaced shoulder width apart.
  • Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
  • Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

  • Leaning back excessively to make the exercise easier.
  • Pulling the bar towards your face or hips instead of middle chest.
  • Using the momentum of the weights on the way back up.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Biceps, Traps
Muscle diagram with the following muscles highlighted Lats, Biceps, Traps

Similar Exercises

Adjust the padding so that when you are seated it is pushing firmly on the top of your quads, approximately in the middle of the thigh. Stand to grab the bar with an overhand grip and space your hands at roughly shoulder width apart. Holding the bar, lower yourself into the seat.

Start by pulling the bar towards your middle chest region. Once the bar has been lowered to a point just before your chest, slowly extend your arms to the start position. Your elbows should be going towards the back of your hips. Try to maintain a slight and steady lean backwards throughout the whole exercise. Repeat for the desired amount of repetitions then slowly raise yourself until the weight is caught.

Avoid relying on excessive momentum to pull the weight.

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