Lat pulldown
BackCableBeginner
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About
The lat pulldown is an exercise performed while seated at a cable machine, where you pull a handle from a position above your head toward the upper part of your chest. It targets the latissimus dorsi and the teres major—muscles responsible for lowering the arm and bringing it closer to the body. The biceps and posterior deltoids assist at the elbow and shoulder joints, while the trapezius and rhomboids control the movement of the shoulder blades. Grip width is a matter of personal preference; choose a grip that you can hold securely and control, and focus your efforts on the weight used and the number of repetitions.
How to do it
- 1Maintain a slight, constant backward lean and pull the handle in front of your face toward the upper chest.
- 2Direct your elbows downward toward your ribs, allowing your shoulder blades to descend along with your arms.
- 3Stop at the upper chest—or sooner, if your shoulders begin to shift forward.
- 4Under control, return the handle upward until your arms are fully extended overhead, allowing your shoulder blades to rise naturally.
- Equipment
- Cable
- Level
- Beginner