Lat pulldown

A controlled strength exercise for lats, upper back and biceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Ask staff to adjust the thigh pad and choose a light load. Sit tall with feet supported and take a comfortable overhand grip.
2. Bring the bar toward the upper chest, drawing the elbows downward without rocking the body.
3. Allow the bar to rise slowly as the arms extend. Keep control of the return.

Muscles involved

Lats, upper back and biceps.

Common mistake to avoid

Do not pull the bar behind the neck or yank it downward.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Supported dumbbell row
• Seated cable row
• Chest-supported machine row
• Assisted pull-up

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