Back Lat Pulldown gif

Back Lat Pulldown

Midlower trap

Coach's Tips

You pull the handle to the back of your head in this exercise. It is good for your well-toned back!

How to

Starting Position

1. Sit on the lat pulldown machine with your feet flat on the floor and your knees bent. 2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 3. Lean back slightly, engaging your core and keeping your back straight.

Proper Form

1. Keeping your arms straight, slowly pull the bar down toward your chest. 2. Squeeze your shoulder blades together as you pull the bar down. 3. When the bar touches your chest, pause, and then slowly return to the starting position.

Breathing Technique

1. Take a deep breath as you pull the bar down. 2. Exhale as you return to the starting position.


1. Avoid jerking or yanking the bar down. 2. Do not lean too far back or round your back. 3. Do not use momentum to pull the bar down.

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