Lat Pull Down

Watch the video below to see a demonstration of proper form and technique for the lat pull down exercise. You can also check out some more lats exercise videos or find exercises for other muscle groups.

Instructions for Lat Pull Down

To perform a set of lat pull down:

1. Starting Position

   Sit upright in a lat pulldown station and grab the bar with a pronated grip shoulder width plus one fist length apart. Your trunk should be in a neutral position.

2. Concentric (Downward) Motion

   While maintaining a neutral shoulder position, drive your elbows down towards the ground to pull the bar down until it reaches the height of your collar bones. Be aware of not changing the position of your trunk, specifically your lower back.

3. Bottom Position

   Pause at the top position for a 2 sec count while maintaining whole body tension and driving your elbows down to the ground.

4. Eccentric (Upward) Motion

   Allow the bar to rise, under control, until your arms are fully extended with your shoulders in a neutral position. Remember to breathe normally throughout the entire movement.

5. End position

   Repeat steps 1 through 4 until you have completed the desired number of lat pull down repetitions before resting.

This completes one set of lat pull down.