Lat Pulldown

The lat pulldown is a back exercise that predominantly works the muscles in the middle back but as a secondary muscle group also works the Biceps.

The lat pulldown is a great strength exercise that is also very versatile, you can carry out the lat pulldown with a two handed grip on a bar or a single handed grip using a cable column. The lat pulldown also lets you use different grips to hit different areas of the middle back muscles.

Wide grip

Hold the bar with a pronated (overhand) grip just past should width apart and pull the bar down to the back of the neck.

Narrow grip

Hold the bar with a supinated (underhand) grip about 4 inches (10 cm) apart and pull the bar down to your collar bones in front.

Lat Pulldown

Equipment - Cable column or lat pulldown resistance machine.

Preparation - Sit with a straight back and the bar/single grip in front of you at a height that requires your arm/arms to be straight.

Movement - Take hold of the bar/single hand grip with your chosen grip and keeping the back straight pull the bar/single hand grip to the required position (rear of neck or front collar bone as per grip) then return to your starting position where your arm is nearly straight in a slow and controlled manner.

Reps/Sets 8 to 12 reps for 4 sets (2 sets of each grip is desired)

Narrow Grip Lat Pulldown Video

Wide Grip Lat Pulldown Video