Lat Pull-Downs

Lat Pull-Downs

How to do lat pull-downs properly, with perfect form and technique! The best back exercise to replace pull-ups for bigger and stronger lats and arms!


  • Increase Back Hypertrophy (size)
  • Improve Shoulder Integrity

Prime Movers:

  1. Latimus Dorsi (Back)
  2. Biceps Brachii (Arms)
  3. Rhomboids (Back)

How To Do Lat Pull-Downs

  • Using a Lat Pull-Down cable attachment of your choice, grab the handles firmly and sit in a position on the machine. Make sure to grasp firmly and wrap your thumbs around the handles trying to maintain a neutral wrist position.
  • To begin, lean your torso back only slightly while pulling your elbows back and down behind you. Focus on leading with your elbows and pulling your shoulder blades together.
  • Then, control the weight down as you slowly relax back into the start position with your arms fully extended.
  • If you are able to without letting the weights rest, come all the way back to where your torso is vertical and you can push your head through your arms the same as for Military Press.
  • For proper movement and efficiency, rotate your elbows inward towards the front of your body as you pull and let them flair out as you come back to the start position. 

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