BeginnerPullVertical Pull
Muscles Worked
Primary
Back
Quick Cues
Equipment Needed
Lat Pulldown Machine
- Sit at the lat pulldown machine and adjust the thigh pad snugly.
- Grip the bar wider than shoulder-width with an overhand grip.
- Lean back slightly and pull the bar down to your upper chest.
- Squeeze your lats at the bottom of the movement.
- Slowly extend your arms back up to the starting position.
- Avoid pulling the bar behind your neck.
- Repeat for the desired number of repetitions.
Common Mistakes
Using too wide a grip
Leaning back excessively
Not pulling the bar down to chest level
Pro Tips
Pull to your upper chest while leaning back slightly
Squeeze your shoulder blades together at the bottom of each rep
Try different grip widths to change which back muscles are emphasized
Your Progress
Variations
Pull-Up
Narrow Grip Pulldown
Reverse Grip Pulldown