Seated Lat Pull Down

Beginner Level of Difficulty

The seated lat pull down is an isolation exercise that trains the muscles in the mid back.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Equipment Used

Picture of Lat Pull Down

Lat Pull Down

The pulldown machine or the cable lat pulldown is a strength training device designed to develop and strengthen the back muscles. It simulates the mechanics of a pull-up and isolates your upper back while you are anchored in an upright seated position.

Exercise Instructions

seated lat pull down - step 1

Step 1

Sit in the in the seat with your knees firmly under the pads and your feet placed flat on the ground.

seated lat pull down - step 2

Step 2

With your hands gripping the bar slightly wider than shoulder width, pull the bar down to your chest just below your collarbone. Make sue to keep your back straight and your shoulders pulled back throughout this motion.

seated lat pull down - step 3

Step 3

Resist the bar as it returns to the starting postion and repeat the action.