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Back · 3–1–1

Lat Pulldown

Learn Lat Pulldown with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Latissimus dorsi, Middle and lower trapezius, Rhomboids.

Equipment
High-pulley lat-pulldown station, long bar, and thigh pad
Suggested tempo
3–1–1
Lat Pulldown four-frame movement demonstration
Original four-frame movement demonstration

PRIMARY MUSCLES

Latissimus dorsi · Middle and lower trapezius · Rhomboids

SUPPORTING MUSCLES

Posterior deltoids · Biceps · Brachialis · Core stabilizers

Setup

  1. Use a symmetrical grip around shoulder width or slightly wider and keep the wrists near neutral.
  2. Stack the rib cage, brace the abdomen, and move the shoulders away from the ears before pulling.
  3. Secure the thighs on a pulldown machine; for pull-ups, confirm that the bar and grip are stable first.

Execution

  1. Begin by setting the shoulder blades down, then drive the elbows toward the sides of the torso.
  2. Bring the chest toward the bar or handle while keeping the head and neck neutral.
  3. Briefly contract the back with the elbows near the sides; never pull behind the neck.
  4. Control the arm extension for two to three seconds without losing the weight stack or body position.

Breathing

  • Inhale and brace before pulling while keeping the rib cage stable instead of overextending the lower back.
  • Exhale gradually as the elbows pull back or down, then inhale during the controlled return.

Common mistakes

  • Excessive backward lean or hip swinging turns the pulldown into a row.
  • The bar travels behind the neck or the upper arms are forced beyond a controllable range.
  • The shoulders remain shrugged instead of establishing downward shoulder-blade control.
  • Only the arms pull instead of driving the elbows downward with the back.

Safety

  • Begin with a light load to confirm shoulder range, grip security, and equipment setup.
  • Maintain a neutral spine during hinges and rows; reduce the load immediately when torso swinging cannot be stopped.
  • Stop and seek qualified help for sharp pain, numbness, or weakness in the shoulders, elbows, wrists, or lower back.

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