Lat Rear Pulldown
Strengthen your back! The Lat Pulldown targets your lats for a wider, stronger physique. Pull your way to a better back.
The Lat Rear Pulldown is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: exercise bench, cable machine and wide bar attachment.
Required Equipment
Lat Rear Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Lat Rear Pulldown Variations and Alternatives
How to do the Lat Rear Pulldown
Approach the cable machine and attach a lat pulldown bar to the high pulley.
Take a seat on the bench and adjust the knee pad to comfortably secure your lower body.
Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Lean back slightly from the hips and brace your core.
Start with your arms fully extended above you, with your hands grasping the bar.
Pull the bar down towards your upper chest, drawing your shoulder blades down and together as you do so.
Focus on using your back muscles to execute the movement. Your forearms should only assist in pulling the bar down.
Continue pulling until the bar is approximately parallel with your collarbone or until your elbows can't go any lower without moving backward.
Squeeze your shoulder blades together at the lower position for a moment.
Slowly return the bar to the starting position with your arms fully extended and your lats stretched out.
Repeat the motion for the desired number of reps.
Make sure to maintain control throughout the exercise and avoid using momentum to lift the weight. Adjust the weight according to your strength and fitness level, ensuring that you can perform the exercise with proper form.
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Lat Rear Pulldown FAQs
What muscles does the Lat Rear Pulldown work?
The Lat Rear Pulldown mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Lat Rear Pulldown?
Exercise bench, cable machine and wide bar attachment.
Is the Lat Rear 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 Lat Rear Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Lat Rear Pulldown variations and alternatives?
Similar exercises include the Barbell Decline Pullover, Cable Incline Single-Arm Lat Pulldown, Cable Lateral Pulldown with Grip Mag and Cable Standing Pulldown.
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