Lat Pulldown

About the movement

The friendliest way to train the vertical pull. A lat pulldown teaches you to use your lats before you graduate to pull-ups.

How to do it

1. 1

   Sit at the machine and grip the bar wider than shoulder width. Secure your thighs under the pads.

2. 2

   Lean back slightly and pull your shoulder blades down before you pull.

3. 3

   Drive the bar to your upper chest, elbows pointing down and back.

4. 4

   Let the bar rise under control until your arms are fully extended and your lats feel stretched.

Form tips

• •Pull with your elbows, not your hands; imagine starting the pull with your armpits.
• •Do not lean far back or swing; keep the motion strict.
• •Pause a second at the bottom of each rep.