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Lat Pulldown

The lat pulldown is a machine-based exercise that isolates the lats for upper back development. It is ideal for building width and improving pull-up strength.

Video DemonstrationRoyalty-free via Pexels
Lat Pulldown demonstration

Visual demonstration — Lat Pulldown

Muscles Worked

Back (Primary)BicepsForearms

Step-by-Step Instructions

  1. 1Sit at a lat pulldown machine and grasp the bar wider than shoulder-width.
  2. 2Lean back slightly and pull the bar to your upper chest.
  3. 3Squeeze your shoulder blades together at the bottom.
  4. 4Slowly release the bar to the starting position.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Pull with your elbows, not your hands.
  • Do not use momentum or swing.
  • Control the weight on the way up and down.

Common Mistakes to Avoid

  • Pulling bar behind head
  • Using body swing
  • Not fully extending arms

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