Lat pulldown
Back · Machine · also biceps
Set up
A lat pulldown machine with a wide bar. Set the thigh pad so your legs fit snugly under it.
Steps
- Grip the bar a little wider than your shoulders, palms facing away, then sit down.
- Start with your arms straight above you.
- Lean back slightly and pull the bar down to your upper chest.
- Let the bar rise slowly until your arms are straight again.
Keep in mind
- Pull your elbows down towards your back pockets
- Keep your chest up
- Pull to the front, never behind your neck
Common mistake
Leaning far back and yanking the bar down. Keep the lean small and use a lighter weight.
Safety
Check the pin is pushed fully into the weight stack before you start.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.