Lat Pulldown (Cable: Bar)

Use a standard overhand grip. Pull the bar down smoothly to your collarbone. Keep your chest lifted to ensure your back muscles do the work.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down at the lat pulldown machine and adjust the knee pad so that it rests snugly on your thighs.
- Select an appropriate weight on the machine.
Step 2Grab the Bar
- Stand up and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Sit back down while holding the bar to ensure proper positioning.
Step 3Position Your Body
- Sit with your back straight and your chest up, engaging your core.
- Ensure your feet are flat on the floor and your knees are secured under the pad.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows pointed down and back, avoiding any swinging motion.
Step 5Control the Bar Up
- Slowly allow the bar to rise back to the starting position with your arms fully extended.
- Maintain control throughout the movement, avoiding any jerking or rapid motions.
Step 6Repeat
- Repeat the pull and control movements for the desired number of reps, ensuring proper form each time.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up.
- Make sure to adjust the machine and weights back to their original state if necessary.