Lat Pulldowns
Branch Fitness
Category: Back

Lat pulldowns target your upper, middle, and lower back, and strengthen your lats, traps, and rhomboids.


Lat pulldowns are a full range of motion upper body lift to help target your entire back, and areas of your shoulders and arms. Lat pulldowns are a full range of motion exercise and can be performed with a variety of grips and angles to help strengthen every area of your back.

Step 1

Grip the bar wider than shoulder width in an overhand fashion with your palms facing forward.  Note that you may vary your grip extensively on this lift to engage various parts of your latissimi dorsi (“lats”), upper back, lower back, shoulders, and core.

Step 2

Sit on the pulldown machine seat and adjust the knee bar to a comfortable setting, bracing your lower body with your thighs.

Step 3

Lean back at an approximate 30-degree angle and pull the bar towards you.

Step 4

Pull the bar back to your upper chest, squeezing your lats and upper back muscles as you pull the bar back towards you.

Step 5

Slowly let your back up to an upright position as you return the bar and weight to the starting position.

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