The Lat Pulldown is a perfect exercise for building a wide back and for increasing your strength enough, so you can do pull-ups.

lat pulldown formDoing Lat Pulldowns helps to develop the V-Taper that is synonymous with a well developed male physique.

As you can see from the anatomical image on the right, it also works your biceps, so is a great compliment to curls and other isolation biceps exercises.

Lat Pulldowns will help you in many sports, especially martial arts like boxing, Judo, and Jujitsu.

In this tutorial and related video, I'll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you while avoiding the potential of injury.

It will also mean that you will get the best pull through your lats, rather than triggering shoulders and other muscles to assist.

We have a full video tutorial below to show you the fine lat pulldown form points. Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.


Lat Pulldown Form – Step-by-step technique

    • Step 1: Set your grip around shoulder width distance. Your hands should act like hooks, so no need to grip the bar too tightly.
    • Step 2: Hold your core tight, internally rotate your hands against the bar and pull your shoulder blades down and back. Breathe in.
    • Step 3: Breathing out and keeping your shoulder blades retracted, pull the bar down to the top of your sternum (chest bone).
    • Step 4: At the low point of the move, you should pause for 1 second and squeeze, before lowering the weight under full, slow control.
    • Step 5: Repeat for the required number of reps, staying true to the form throughout.

** Pro Tip #1: Start by using the higher rep range of 12-15 reps.

** Pro Tip #2: Make sure you use your hands like hooks, retract your shoulder blades and feel your lats engaging on each rep.

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If you enjoyed this tutorial, check out our article on the Russian Twist. Or view the exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.