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Exercise Lab

Lat Pulldown on Bench

View Instructions

Equipment

  • Torque F5
  • Bench

Muscle Groups

  • Back

Purposes

  • Upper back strength.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Set doors wide, attach lat bar to top swivel pulley, adjust seat pad to lower incline position and bench to vertical position; set resistance.
  • Sit on bench so front of body is under top pulleys and knees are tucked under cut outs in back pad.
  • Grasp lat bar with palms facing the machine, hands slightly wider than shoulder-width, slightly retract shoulder blades and pull bar down toward breastbone.
  • Slowly return to start position without locking elbows and repeat.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the upper back).

Mistakes

  • Pulling the elbows too far behind the body instead of straight back and down.
  • Leaning back excessively.
  • Shrugging the shoulders up as you pull down.