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.

Lats Exercise Videos

An image of a man performing the chin up exercise.

Chin Up

An image of a man performing the lat pull down exercise.

Lat Pull Down

An image of a man performing the pull up exercise.

Pull Up

An image of a man performing the rope straight arm pull down exercise.

Rope Straight Arm Pull Down