Lat Pull Down July 9, 2026 The lat pulldown is one of my favorite machines for building the lats, upper back, and pulling strength. It is a staple exercise in a well-rounded program. Start in a seated position with the feet flat on the ground. Use your legs and feet to create a firm base. Start with the arms straight. Set the shoulders down first. Then pull the elbows down toward the ribs as you bring the bar to the upper chest or sternum. Control the movement the whole way. Return to full arm extension, then repeat. Do: 2–4 sets 6–12 reps Don’t turn it into a lean-back row. Stay controlled. Pull with the back. Own the full range. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Pulling
The lat pulldown is one of my favorite machines for building the lats, upper back, and pulling strength.
It is a staple exercise in a well-rounded program.
Start in a seated position with the feet flat on the ground.
Use your legs and feet to create a firm base.
Start with the arms straight.
Set the shoulders down first.
Then pull the elbows down toward the ribs as you bring the bar to the upper chest or sternum.
Control the movement the whole way.
Return to full arm extension, then repeat.
Do:
Don’t turn it into a lean-back row.
Stay controlled. Pull with the back. Own the full range.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.