Lat Pull-down with Row
- Primary muscles
- Lats, Upper back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Other
- Movement pattern
- Vertical Pull
Steps
- 1 Sit at the lat pulldown machine with your knees secured under the pads and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 2 Lean back slightly, keeping your chest up and core engaged, then pull the bar down towards your upper chest, squeezing your shoulder blades together.
- 3 Without fully releasing the bar, continue the movement by pulling your elbows further back and down, bringing the bar towards your abdomen as if performing a seated row.
- 4 Slowly extend your arms and allow the bar to return to the starting position, controlling the weight as it ascends.
