How To Do a Lat Pull Down

The lat pull down is next in our series of exercises. This one involves the use of a machine, so if you only have free weights at home, you’ll need to head to the gym.

4 Steps To The Perfect Lat Pull Down

1. Select Your Weight

We can’t stress enough that the proper weight is critical in getting the most results out of your exercise. If you’re feeling bold, you can go for a little more weight with the lat pull down, because there’s no risk if you drop the weight. With that in mind, though, you shouldn’t do something that’s out of your range or you could end up injuring yourself.

2. What Are We Working?

The back muscles (laterals) are being targeted with this exercise if you perform it correctly — see Tips below. Your biceps are also being hit, but the main focus is the laterals.

3. Let’s Do It!

As we said before, you’ll need a machine on this one. The lat pulldown involves using a wide-grip bar above your head, and pulling it down while you’re seated to target the back muscles.

Before grabbing the bar, make sure the knee pads are adjusted correctly for you. These help support your back, and keep you from cheating and standing up as you release the bar.

Once those are in place, stand up and grab the bar with your palms facing outward, then sit back down. As you sit down, the weights will lift off of the stack and you’ll be holding the bar above your head.

Keep your back straight up as you pull the bar down to your chest. The temptation here is to lean back as you pull down, but if you do this, you’ll only be working your biceps and not your back like you want to.

Don’t let the bar touch your chest when it comes down, because this means you’re leaning back. Release the bar back upwards until your arms are fully extended. Repeat.

4. Tips and Best Practices

As we said before, you’re cheating if you lean back because the focus shifts to your biceps, not your laterals.

Remember

Once the bar comes all the way down, don’t just release it and let it jerk your arms up. The upward motion should be as slow and smooth as the downward motion. If you let it jerk your arms back up, not only are you missing out on part of the exercise, but your elbows could be seriously