Backward-Lean Lat Pulldown
Target the mid-back and lats with the Backward-Lean Lat Pulldown. Shift your angle to maximize muscle recruitment and build serious upper-body thickness with a controlled, powerful range of motion.
The Backward-Lean Lat Pulldown is a compound exercise that mainly works the back, with help from the biceps and traps. No equipment needed: it uses just your bodyweight.
Backward-Lean Lat Pulldown Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Backward-Lean Lat Pulldown Variations and Alternatives
How to do the Backward-Lean Lat Pulldown
Setup
Adjust the seat height so that you can comfortably reach the handles while seated with your feet planted firmly on the floor.
Position your thighs under the provided pads to secure your body and prevent lifting off the seat during the movement.
Grasp the handles with an overhand or neutral grip.
Movement
Starting Position: Begin with your torso upright, reaching up to the handles with arms extended.
Initial Pull: Initiate the pull by retracting your shoulder blades and driving your elbows down toward your hips.
The Lean: As you pull the weight down, lean your torso backward by approximately 15-30 degrees.
Targeting: This slight lean shifts the angle of pull to increase recruitment of the mid-back muscles along with the lats.
Controlled Return: Slowly allow your arms to extend back to the starting position while maintaining tension and a straight-up posture, resisting the weight on the way up.
Backward-Lean Lat Pulldown FAQs
What muscles does the Backward-Lean Lat Pulldown work?
The Backward-Lean Lat Pulldown mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Backward-Lean Lat Pulldown?
None. The Backward-Lean Lat Pulldown is a bodyweight exercise, so you can do it anywhere.
Is the Backward-Lean Lat Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Backward-Lean Lat Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Backward-Lean Lat Pulldown variations and alternatives?
Similar exercises include the Machine Backward-Lean Pulldown and Pull-Up.
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