Lat Pull Down

Add this Popular Lat, Bicep, and Upper Back Exercise to your Back Workout and Other Weight Training Programs

Welcome to our Lat Pull Down Exercise Instruction Guide!

On this page you'll learn how to do this lat and upper back exercise using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Back Exercises so you can immediately add to your Back Workout and other Weight Training Programs.

Have you seen our Best Back Exercises list yet? See if this Lats Exercise made the list!

Exercise Summary

Exercise Name:Lat Pull Down
Main Muscle:Lats
Secondary Muscle(s):Upper Back, Biceps, Shoulders
Exercise Type:Compound, Pull
Equipment Required:Cable

Exercise Description and Instruction:

This Compound Exercise is one of our most popular Lat Exercises and will help you work your upper back muscles, lats, and arm muscles using a cable pulley.

This is a great exercise to substitute for Pull Ups, if you are unable to do a full set. The goal should be to build your strength via Lat Pull Down so that you can ultimately do Pull Ups, one of the best Body Weight Exercises.

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To Perform This Exercise:

  1. Attach a wide bar to a cable pull down station and sit with your knees anchored securely below the pads.
  2. Grasp the bar with a wide overhand grip so your hands are at the outermost edge.
  3. With your back straight and angled slightly away from the cable tower, pull the bar down to your upper chest.
  4. Pause for a moment and then return the bar to the starting position so that your arms are again fully extended above your head.


  1. Use slow controlled movements during this exercise making sure you do not swing your back and use the weight of your body to pull the bar down.

Other Weight Training Exercises and Related Sections

Now that you've seen the Lat Pull Down exercise, which primarily targets your lat muscles, check out all of our different Lat Exercises.

Or, view our Back Exercises Main Page and link directly to our Lat Exercises, Lower Back Exercises, and Upper Back Exercises.

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