Here are step-by-step instructions for performing a standard lat pulldown:
Setup
- Adjust the seat height so your thighs fit snugly under the knee pads when seated
- Set the weight to an appropriate resistance for your fitness level
- Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart
- Sit down and position your thighs under the knee pads to secure your lower body
Execution
- Starting position: Sit upright with your chest up, shoulders back, and arms fully extended overhead
- Initiate the pull: Engage your lats and pull your shoulder blades down and back
- Pull the bar down: Draw the bar toward your upper chest in a smooth, controlled motion
- Keep your torso steady - avoid leaning back excessively or using momentum
- Pull to your chest: Bring the bar to about collarbone level, focusing on squeezing your shoulder blades together
The Squeeze
- Squeeze at the bottom: Once the bar reaches your chest, pause for 1-2 seconds and consciously squeeze your lat muscles hard
- Feel the contraction in your back muscles, particularly along the sides of your torso
Negative Return
- Slow controlled return: Begin releasing the weight back to starting position very slowly
- Take 3-4 seconds to return the bar to the top, resisting the weight on the way up
- Maintain tension: Keep your lats engaged throughout the entire negative portion
- Full extension: Allow your arms to return to full extension overhead while maintaining control
Key Points
- Keep your core engaged throughout the movement
- Don’t pull the bar behind your neck
- Focus on pulling with your back muscles, not your arms
- Maintain the slow negative on every repetition for maximum muscle activation
Example
Repeat for your desired number of repetitions, typically 8-12 for muscle building.