Lat Pull Down (Normal Grip)
Execution Guide
- Sit with thighs secured under the pads and grip the bar wider than shoulder-width.
- Lean back slightly (about 15-20 degrees) and puff your chest out.
- Pull the bar down to your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together at the bottom.
- Return the bar slowly to the starting position with arms fully extended.
Range of Motion
Full arm extension at the top to bar touching the upper chest at the bottom.
Common Mistakes to Avoid
- ×Leaning too far back and turning it into a row
- ×Pulling the bar behind the neck (shoulder impingement risk)
- ×Using momentum by jerking the weight down
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Develop lat width with controlled, machine-guided pulling
Difficulty
Beginner
Burn (10m)
50-70
Equipment
Lat Pulldown Machine
Anatomy
Primary
Latissimus Dorsi
Secondary
Biceps BrachiiRhomboidsLower Trapezius