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Lat Pull-Down


You can also do the lat pull down standing straight and tall using a theraband. They are especially safe for beginners. Standing tall, hold the theraband at a resistant grip, with both hands, above your head. Slowly and steadily pull downward behind your head. Steadily return to starting position, repeat.

The lat pull down exercise has been a staple exercise in workout routines for both body builders and fitness enthusiasts for a very long time. Building the muscles in the back improves posture and helps with even simply every day tasks. Ever twist up a back muscle sweeping your garage floor or mopping your kitchen? That's a weak back in action.

Walk into any gym in the world, and there's a good chance you'll find a lat pulldown machine in there somewhere. The lat pulldown is a good back exercise for people who can't do chin ups. For the wide grip pulldown, the hands are spaced roughly one and one-half times shoulder-width apart.

Remember to always use a spotter when performing this and almost every other free weight exercise! Spotting can be done either by pulling the bar down while standing behind the individual.

The lat pulldown is an exercise that mainly works the back muscles, although the shoulders and arms get some exercise as well.

Variations of Lat Pulldown

  1. Close-grip Pulldowns
  2. T-Bar Rows
  3. One Arm Row

Muscles worked:  Entire upper body (chest, biceps, triceps, back).

How to perform The Lat Pull-Down Exercise:

  1. Grab the bar with an overhand grip that is just beyond shoulder-width.
  2. Pull the bar down to your chest.
  3. Pause, and then slowly return to the starting position.

Lat Pull-Down Exercise

Reverse-Grip Lat Pull Down

This exercise is excellent for strengthening the muscles of your upper back and biceps. In fact, this is a great way to build up those biceps!

How to perform The Reverse-Grip Lat Pull Down:

  1. Grab a workout bar with an under-hand grip that is just less than shoulder width apart.
  2. Pull the bar down to your chest.
  3. Pause, and then slowly return to the starting position.

Reverse-Grip Lat Pull-Down

Wide Grip Lat Pull Down

There are many variations to the lat pull-down that fit into anyone's routine regardless of fitness level. Below we show it using a machine, but you can do this with a theraband or free weights, if desired. Just be extra careful of your form if you try free weights - and don't start off too heavy.

How to perform Wide Grip Lat Pull Down Exercise:

  1. Grab a pull down bar with a wide overhand grip.
  2. Pull the bar down to your chest, pause, then slowly return to the starting position.

Wide Grip Lat Pull Down Exercise

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