Train.exerciseLibrary.primaryMuscles

• Latissimus dorsi

Secondary muscles

• Biceps brachii
• Brachialis
• Posterior deltoid
• Rhomboids
• Lower trapezius

Technique

• Sit securely and position your thighs under the pads.
• Grip the bar slightly wider than shoulder width.
• Keep the chest up and shoulders down.
• Pull the bar toward the upper chest.
• Drive the elbows downward and backward.
• Slowly return the bar to the starting position under control.

Common mistakes

• Pulling the bar behind the neck.
• Excessive swinging of the torso.
• Using momentum instead of muscle control.
• Shrugging the shoulders.
• Incomplete range of motion.

Special recommendations

• Focus on moving the elbows rather than the hands.
• Keep the chest lifted throughout the movement.
• Avoid excessive leaning backward.
• Use a controlled tempo.

When to use

• Building back width.
• Improving pulling strength.
• Developing the latissimus dorsi.
• Alternative to pull-ups.

Consider modifications if

• Moderate shoulder pain occurs during pulling movements.
• Moderate elbow discomfort increases with loading.
• A recent shoulder injury limits comfortable pulling range.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Wide-Grip Lat Pulldown

  Greater emphasis on upper lat development and back width.

• Close-Grip Lat Pulldown

  Allows a larger range of motion and often heavier loads.

• Neutral-Grip Lat Pulldown

  Often more comfortable for the shoulders and elbows.

• Single-Arm Lat Pulldown

  Improves side-to-side balance and muscle control.