Exercises

Lat pulldown

Pull from overhead toward your chest with both arms. The machine lets you adjust the resistance.

Seated lat pulldown with the bar in front of the upper chest and thighs secured under a pad.

Cable machine · Lat bar

Source: ACE · Seated Lat Pulldown

Step by step

  1. Adjust the thigh pad and plant your feet. Grip the bar slightly wider than your shoulders.
  2. Sit tall with a slight backward lean.
  3. Draw your elbows downward, bringing the bar toward your upper chest.
  4. Let the bar rise slowly, extending your arms with control.

Common mistakes

  • Pulling behind your neck.
  • Swinging backward to move the weight.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.