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The Lat Pulldown is an upper body exercise that primarily targets the lats but also works the biceps, middle back and shoulders. This is a compound exercise which is well suited to beginner lifters.



  • Attach a wide bar to a lat pulldown machine.
  • Place your hands on the bar double shoulder width apart with your palms facing away from you.
  • Pull the bar down to the top of your chest, lifting your chest towards the bar as you pull down.
  • Think about pulling through your elbows and pulling your shoulder blades down along with the bar.

Back Muscle Diagram.

Back Muscles