📋 How to Do?
- Sit at cable machine, grip wide bar overhand. Feet flat, knees under pads.
- Lean back slightly, pull bar to upper chest, elbows down.
- Squeeze lats at bottom, exhale.
- Inhale and extend arms slowly. Do 3-4 sets of 10-12 reps.
Direct the bar to your chest—not behind the head—to preserve shoulder integrity in lat pulldowns, securing legs under pads for anchored stability. Execute full range sans jerking to spare elbows and lats from strain. Prime with light rows for warm activation.
💪 Working Muscles
Primary: Latissimus Dorsi (shoulder adduction and extension for downward pull); Secondary: Biceps Brachii (elbow flexion assistance); Rhomboids (scapular retraction); Trapezius (upper fibers for shoulder stabilization)
Equipment Needed: Cable machine, wide bar attachment
Difficulty: Intermediate
✨ Benefits
Lat pulldowns sculpt V-shaped lats sans bodyweight strain, building scapular depression for upright posture in daily life. As a pull-up precursor, they enable controlled progression for novices. They also enhance bicep synergy and overall pulling endurance.
🔥 Burned Calories
Burns Approx. 60-80 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, suitable for back hypertrophy
Common Mistakes
- Leaning back excessively, using momentum over muscle power.
- Pulling bar behind neck, risking shoulder impingement.
- Not squeezing lats at bottom, missing width-building contraction.
