Back

Lat Pulldown

Pull down the bar to build a wider back. Perfect for hitting those lats hard.

A go-to move for a V-shaped back, the lat pulldown works your lats and upper back for strength and muscle growth.

Body Part: Back
Level: Beginner
,
Intermediate
Muscles: Lats
Modality: Compound
Direction: Pull
Equipment: Cable Machine
Goal: Hypertrophy

How to do:

1. Sit on the pulldown machine and adjust the knee pad to keep you in place. 2. Grab the bar with a wide grip, palms facing away. 3. Pull the bar down to your chest, keeping your back straight. 4. Slowly return the bar to the starting position. 5. Repeat 8–12 reps per set. 6. Perform 3-4 sets total.

Tips:

- Keep your back straight and avoid leaning too far back. - Focus on engaging your lats, not your arms. - Control the movement for better muscle activation. - Use a full range of motion for maximum results.